Farmer's Walk

How to do it

Pick up a heavy bell in each hand by hinging at your hips. Stand tall: shoulders pulled down and back, ribs over hips, chin level. Walk in a straight line with short, controlled steps. The bells should hang straight down at your sides — no swinging. Hinge to set them down at the end.

Why it's good for runners

The farmer's walk trains the upright-under-load posture your trunk has to hold for every mile of a marathon. It also builds grip strength and works your entire back and shoulders without any complex skill — just walk.

Common mistakes

Don't let your shoulders shrug up toward your ears, and don't lean back to counterbalance the load. If your grip fails before your posture does, you've picked the right weight.