Challenge: Carry Your Bodyweight for 100 Feet Without Dropping (The Farmer’s Walk Test)

Can you carry your bodyweight 100 feet without dropping it?

As a personal trainer with over 17 years of experience, I can attest that this challenge is one of the rawest and most authentic measures of grit.

The farmer’s walk involves carrying a weight in each hand for a specified distance without pausing or putting it down. The 100-feet bodyweight farmer’s walk test is accessible yet brutal and can help build grip, core, and mental toughness.

In this article, I’ll take you through the nitty-gritty of this challenge and share three training routines that will help you crush it. We have a lot to unpack, so sit tight and read on.

What Is the Farmer’s Walk Test?

The farmer’s walk challenge involves carrying your body weight in your hands for 100 feet without dropping. This might sound pretty easy, but the real struggle begins when the weight starts digging into your hands, forming calluses, and your forearms feel like stones, rendering you unable to hold onto anything.

Also, you’re not allowed to lean forward or shuffle during this test. The test resets the moment the weights hit the floor.

The farmer’s walk challenge is a product of Strongman competitions. It mimics real-world tasks like hauling hay or lugging buckets. In this event, the competitors carry heavy weights for a set distance. This challenge has since been adopted by CrossFit and now features in regular WODs (workout of the day) and the prestigious CrossFit Games.

I’ve witnessed this exercise turn average lifters into total powerhouses.

The best part about this challenge is that it is highly versatile and can be adapted for people of varying experience levels and the equipment available to them.

But why 100 feet, you ask?

This distance is long enough to test your grip strength, core stability, and endurance, and short enough that it is doable for untrained individuals. (1)

It also aligns with the strongman training standards, where 50-100 feet is a common competition distance. Finally, it scales well. Experienced lifters can go heavier or longer, whereas beginners can reduce load or shorten the distance.

Why Take On the Farmer’s Walk Challenge?

Walking with your own bodyweight in your bare hands is one of the most primal things you can do. Here are the benefits of adding farmer’s carries into your exercise arsenal:

Boosts Grip Strength

The farmer’s walk taxes your grip and forearms, and they’ll definitely be sore the next day you try this challenge. Plus, this exercise should be a part of your training regimen if you’re not happy with your forearm development.

Make no mistake; a strong grip can improve your overall performance and functionality. It can turn you into the go-to guy in your office for opening stubborn jars, and making multiple trips to the car for grocery bags will become a thing of the past.

It doesn’t end here. Performing farmer’s walk consistently can be a boon for athletes in rock climbing and wrestling.

Enhances Core Stability

Contrary to what most people think, loaded carries don’t just involve your forearms. It requires you to keep your core braced throughout the exercise, resulting in maximum oblique, abs, and lower back muscle fiber stimulation.

Unlike exercises like crunches, farmer’s carry involves dynamic core work, and your midsection learns to lock in while you move.

If you’ve ever wondered why strongman athletes rarely slump, you now know the reason.

Upgraded Functional Fitness

Unlike many exercises, like the machine chest press and bent-over tricep pushdowns, farmer’s walk mirrors daily activities like lugging furniture and carrying your kid across a park, helping build real-world strength and endurance.

This exercise isn’t designed to maximize hypertrophy and improve your physique aesthetics. However, it will help you move through the world like a force.

Improved Mental and Physical Toughness

This 100-feet farmer’s walk challenge is as mentally demanding as it is physically exhausting. Your grip and forearms will start to burn after 50 feet, and you need mental resilience and determination to push through.

How to Perform the Farmer’s Walk Test

The farmer’s walk challenge demands precision, strength, and grit. Here is your step-by-step guide on how to nail the execution:

Select the Right Weight & Choose Your Equipment Wisely

For this challenge, you must lift weights that match your bodyweight exactly. Split the weights evenly between both hands to ensure optimal balance. For example, a 160-pound individual should grab 80 pounds in each hand.

Remember, the tool you pick can make or break your farmer walk performance. I see many people use traditional barbells for this exercise, which is a grave mistake. You should choose between dumbbells, kettlebells, or the farmer’s walk handles, designed specifically for this exercise. Test each one to find what suits you the best.

Prioritize Your Walking Technique

You cannot overlook your form in the farmer’s walk. Aim for short, controlled steps, about half your normal stride length. Plant each foot deliberately, rolling from heel to toe while avoiding swaying side to side. You must focus on staying as upright as possible throughout the 100 feet.

Keep your eyes fixed 10 feet in front of you to maintain balance and direction.

Putting it all together:

1. Start with a barbell equipped with farmer’s walk handles on either side of your body and stand upright with a shoulder-width stance.
2. Bend over and grab the handles using a hook grip. Beginners can opt for a conventional grip.
3. While keeping your back and head neutral, extend your knees and hips to get erect.
4. Start walking while keeping your chest proud, shoulders pulled back, and core tight.
5. Put down the weights when your feet clear the finish line.

Training to Conquer the Farmer’s Walk Challenge

Carrying your bodyweight 100 feet without dropping is no joke. Most people cannot complete it on their first try.

I leveraged my experience working with athletes across the spectrum to devise three different training plans to conquer this challenge.

Beginner-Friendly Plan: 4-Week Progression

Start with 50 percent of your bodyweight using the equipment of your choice and carry it for 30 feet. Do this for four weeks, twice weekly. Training volume:

• Week 1: 30 feet x 3 sets
• Week 2: 50 feet x 3 sets
• Week 3: 75 feet x 4 sets
• Week 4: 100 feet x 4 sets

Intermediate Plan

People with some experience under their belt can add exercises like dead hangs and planks to the mix to improve their grip and core strength.

When it comes to the farmer’s walk, they should begin with 75 percent of their bodyweight, carried for 75 feet. Increase the distance by 10 feet weekly until you hit the 100 feet mark.

Advanced Plan

Once you can complete the 100-foot walk with 75 percent of your bodyweight, it is time to add to the challenge.

Jump from 75 percent of your bodyweight to 100 percent to overload the muscles and shock them into growing. Don’t stop there. Throw in a 110 percent load each week to ensure consistent progress.

If you can’t increase the weight yet, increase the distance. You could also include grip-intensive exercises like towel pull-ups to exhaust your forearms and spark new adaptations.

Sample Weekly Workout

Performing the same exercise daily and limiting yourself to it can be overkill. You must combine other exercises to keep things interesting and ensure overall development. Below is an intermediate thrice-a-week workout that’ll help you level up your functional strength and stability:

Monday

The farmer’s walk will smoke your grip, and you’ll probably have to use comparatively lighter weights for the deadlifts. Since these are strongman-style workouts, feel free to rest anywhere between 1-5 minutes to ensure optimal ATP replenishment.

The two compound movements in this workout will increase your heart rate, calorie expenditure, and hormone production.

Exercise	Sets	Reps
Farmer’s Walk	4	75 feet
Deadlifts	4	6
Planks	3	45s

Wednesday

Dead hangs are a potent exercise for building a rock-solid grip strength. Suitcase carries are a unilateral variation of the farmer’s walk that requires you to keep your torso upright throughout the exercise.

Exercise	Sets	Reps
Dead Hangs	3	45s
Suitcase Carries	3	50 feet/side
Stretch	–	5 min

Friday

Ending the workouts with foam rolling and stretching can help flush out the metabolites from the muscle tissue, reduce the chances of delayed onset muscle soreness (DOMS), and promote mobility and recovery.

Exercise	Sets	Reps
Farmer’s Walk	4	85 feet
Single-Arm Carries	3	30 feet/arm
Foam Roll	–	10 min

Master Your Grip and Posture

Your grip is arguably the most important factor in this exercise, as you’re not allowed to use lifting straps. There are two types of grips that you can use, depending on your training experience:

• Conventional grip: This involves wrapping your finger tightly around the handles with your thumbs overlapping your middle and index fingers. Most lifters default to this grip.
• Hook grip: It comprises wrapping your thumb around the bar and overlapping the index and middle fingers over it. This grip is mainly used in sports like Olympic weightlifting, powerlifting, CrossFit, and Strongman, and involves a steep learning curve.

Using a hook grip locks your hands onto the bar, given that you can endure the pain and discomfort.

With grip out of the way, you must focus on your overall posture.

Keep your shoulders pulled back, chest proud, and core braced throughout this exercise to avoid lower back strain.

Common Challenges and How to Overcome Them

Farmer’s walk looks pretty straightforward, but several things can go wrong and hinder your performance. Here’s your guide to tackling the most persistent issues with this exercise:

Issue 1: Grip fatigue

While this exercise might look easy, you realize the challenge as soon as your grip starts failing. Many people try to compensate for it by picking up their walking pace. This might feel like the right decision, but it is counterproductive.

Speeding up burns out your grip as your focus shifts to covering the distance as quickly as possible.

I’ve seen so many athletes who think they can muscle through 100 feet of farmer’s carry but falter at only 50 feet. A steady pace and controlled walk are key to nailing this challenge.

I recommend rubbing chalk on your hands to prevent sweat and improve friction. This might look like a small tweak, but it completely transforms your ability to hold onto the weights. You can also add forearm exercises to your training routine to beef up your lower arms and grip strength.

Issue 2: Lower back strain

Many lifters tend to lean forward during farmer’s walk, straining the lower back and increasing injury risk.

You must brace your core like you’re expecting a punch. This will stabilize your spine and limit the risk of unwarranted strain. I have my client lower the weights if they are consistently experiencing lower back soreness until their form is flawless, and this is no longer the issue.

Issue 3: Uneven terrain or space constraints

You must avoid uneven weight distribution in all forms, including the weight in each hand or walking on a slanted surface. A lopsided carry twists your spine, which can do more harm than good.

Switch to indoor tracks or treadmill carries if you can’t find a clear patch of land to practice this exercise.

Conclusion 

Farmer’s walk can help boost your grip strength, core stability, and endurance with 5-10 minutes of daily effort, making this exercise one of the best bang for your training buck.

Beginners should start small and slowly increase the weights and distance as they get stronger. The key is to stay consistent and disciplined, and you’ll be able to move swiftly with your bodyweight in no time. Best of luck!

References:

1. Hindle BR, Lorimer A, Winwood P, Keogh JWL. The Biomechanics and Applications of Strongman Exercises: A Systematic Review. Sports Med Open. 2019 Dec 9;5(1):49. doi: 10.1186/s40798-019-0222-z. Erratum in: Sports Med Open. 2020 Feb 5;6(1):8. doi: 10.1186/s40798-020-0239-3. PMID: 31820223; PMCID: PMC6901656.

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