There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.

Forearms

Core

Glutes

Intermediate

Good Morning

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.

Good Morning off Pins

Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.

Hang Clean

Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

Hang Clean - Below the Knees

Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.

Hanging Bar Good Morning

Begin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.

Hang Snatch

Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.

Hang Snatch - Below Knees

Hug A Ball

Seat yourself on the floor.

Hug Knees To Chest

Lie down on your back and pull both knees up to your chest.

Lower Back

Glutes

Beginner

Hyperextensions (Back Extensions)

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.

Hyperextensions With No Hyperextension Bench

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of the bench. Tip: Your entire upper body should be hanging down towards the floor. Also, you will be in the same position as if you were on a hyperextension bench but the range of motion will be shorter due to the height of the flat bench vs. that of the hyperextension bench.

Iron Cross

Iron Cross targeting Shoulders.

Jefferson Squats

Place a barbell on the floor.

Keg Load

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.

Kettlebell Dead Clean

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Kettlebell Hang Clean

Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.

Kettlebell One-Legged Deadlift

Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.

Knee Across The Body

Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)

Kneeling Squat

Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.

Landmine 180's

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

Log Lift

Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.

Lower Back-SMR

In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.

Lower Back

Beginner

Middle Back Stretch

Stand so your feet are shoulder width apart and your hands are on your hips.

Muscle Snatch

Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.

Narrow Stance Squats

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Natural Glute Ham Raise

Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.

One-Arm Kettlebell Clean

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.

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