Partner Farmer's Walk Competition

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Partner Farmer's Walk Competition muscle diagram


  1. Place two dumbbells on the floor in front of you, making sure you have enough open space to walk. If you can’t reach the floor safely without rounding your back, elevate the weights off the floor. (When doing this as a competition, start side by side with your partner and make sure there’s enough room for both of you.)
  2. Squat down keeping your back flat—don’t bend over—and grasp the weights with a neutral grip. Stand back up by extending at the hips and knees; this will be your starting position.
  3. Keeping the weights at your sides, walk forward as far as you can; if necessary turn around and return the other way. Try to beat your partner for both distance and time.
  4. Descend into a squat to lower the weights back to the floor.

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