The Farmer’s Walk is one of the most fundamental Strongman events.
Athletes lift a heavy implement in each hand and carry it over a set distance or for maximum distance.
This event tests:
- Grip strength
- Upper back and core stability
- Movement under load
- Conditioning and composure
It is a simple concept, but one of the most demanding events in strongman.
Farmer’s Walk in Strongman Competition
The Farmer’s Walk is commonly performed in two primary formats:
- Max distance
- Set distance for time
Each format emphasizes a different quality:
- Max distance → grip endurance and recovery under fatigue
- Set distance → speed, efficiency, and execution
Event Description
The athlete lifts two loaded implements—one in each hand—and carries them along a designated course.
The course may be:
- Straight
- Down and back
- Include turns
The goal is to move the implements as far or as fast as possible while maintaining control.
Equipment Specifications
Farmer’s Handles
- May vary in design depending on the competition
- Handle diameter typically between 1¼” and 1½”
- Handles are usually un-knurled
Handle Height
- Typically 15” to 18” from the floor to the bottom of the handle
Loading
- Plates or fixed implements
- Front of implement starts at the designated line
Measurement Standards
- Distance is measured from the back of the farthest implement
- Measurement is taken from the point of contact, not where the implement slides
- Excessive sliding is not permitted
Farmer’s Carry – Max Distance
Format
- One attempt for maximum distance
- No time limit
Rules
- Once the implements are dropped, the attempt is finished
- Distance is recorded from the last controlled position
Farmer’s Carry – Set Distance (Example: 100 ft Course)
Format
- One attempt
- 100 ft straight course
- May include a 60-second time limit
Rules
- Athlete may set the implements down once
- On the second drop, distance is recorded
- Time stops when the entire implement (or back plate) crosses the finish line
Execution Standards
Pick
- Both implements must be lifted under control
- Athlete must establish balance before moving
Carry
- Implements must remain in hand
- Athlete must stay within the course boundaries
Turn (If Applicable)
- Athlete must maintain control
- No dropping implements forward to gain distance
Common Reasons for a No Rep or Reduced Score
- Dropping implements outside of allowed rules
- Excessive sliding of implements
- Failure to complete the course within time
- Loss of control during movement
Equipment Rules
Allowed
- Belt
- Chalk
- Knee wraps or sleeves
- Wrist wraps
Not Allowed
- Tacky
- Lifting straps or hooks
Why the Farmer’s Walk Matters
The Farmer’s Walk is one of the most direct tests of strongman ability.
It combines:
- Grip strength
- Postural control
- Movement efficiency
There is no way to hide in this event.
If grip fails, the event is over.
If posture breaks, speed is lost.
If pacing is off, distance suffers.
Training the Farmer’s Walk
The Farmer’s Walk can be trained through:
- Heavy carries for distance
- Timed carries for speed
- Grip-specific work
- Static holds
Key focus areas:
- Fast, controlled pick
- Short, efficient steps
- Staying tight through the torso
- Managing fatigue without panic
Common Mistakes
- Rushing the pick and losing position
- Taking long, inefficient steps
- Letting implements drift away from the body
- Poor pacing early in the run
Variations and Alternatives
- Frame carries
- Trap bar carries
- Suitcase carries (single-arm)
- Static holds
Scoring and Formats
The Farmer’s Walk may be run as:
- Maximum distance
- Fixed distance for time
- Medley event
History and Use in Strongman
The Farmer’s Walk comes from traditional labor tasks involving carrying heavy loads by hand.
It remains a core strongman event because it reflects:
- Real-world strength
- Practical load carrying ability
Real-World Carryover
This event directly translates to:
- Carrying heavy objects
- Maintaining posture under load
- Moving efficiently with weight in hand
Farmer’s Walk at Grinder Gym
The Farmer’s Walk is a staple at Grinder Gym.
It is used in:
- Strongman training
- Conditioning work
- Competition events
Athletes train with:
- Competition-style implements
- Standardized distances
- Clear expectations
Train the Farmer’s Walk at Grinder Gym
If you want to improve at this event, you need:
- The right equipment
- The right structure
- The right coaching
At Grinder Gym, athletes train using competition-style setups and clear performance standards.
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