Farmers Walk Alternative
12 substitute exercises that target the same muscles
Barbell Pause Deadlift
Barbell One-Arm Side Deadlift
Barbell Deadlift
Barbell Clean Deadlift
Barbell Snatch Pull
Kettlebell Swing
Deadlift
Barbell Full Clean
Kettlebell Suitcase Deadlift
Trap Bar Farmers Carry
Barbell Clean Pull
Walking on Incline Treadmill
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Farmers Walk trains
Primary Erector Spinae Gluteus Maximus Quadriceps
Secondary Gastrocnemius Hamstrings Rectus Abdominis Trapezius Upper Fibers
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