The farmer's walk targets muscles throughout your entire body, including your transverse abdominis, gluteals, quadriceps, hamstrings, calves, shoulders, latissimus dorsi (lats), traps, rear deltoids, biceps, triceps and forearms. While the lift relies on the back and shoulder muscles, you need strong arms and a firm grip to bear the heavyweight. Pin By Daniela On Full Body Workout Farmers Walk Overhead Press Reverse Lunges The kettlebell single arm racked carry loads the weight unilaterally to force your core to. Single arm farmers walk muscles worked . I find it easier to walk with my knees slightly bent so i’m not bobbling around as much. The farmer’s walk engages most muscle groups to build endurance and strength. Benefits of the single arm farmers walks. This one exercise can strengthen your grip, abs, and ql, build your lats, delts, and traps just to name a few. Make sure you keep your belly braced throughout your walk. Deadlifts of course are on the list. ...