The farmer's walk is a very effective strength exercise. To do it, pick up two Farmer walk bar, hold them by your sides and walk around your training area for a distance, like 25 Meters, or a time, like 60 seconds.
Develop Core Strength
Core is the collective term for your rectus abdominis, obliques, erector spinae and transversus abdominis. These muscles create a natural weight-lifting belt that supports your spine and creates intra-abdominal pressure to prevent your spine from collapsing.
Build Bigger Shoulders
The muscles around your shoulders work hard when you are holding heavy weights. Your deltoid, or shoulder muscles, and your trapezius, or upper back muscles, contract to keep your shoulders stable. A heavy set of farmer's walks can leave your upper back fatigued.