One of the simplest yet functional and effective exercises is the farmer’s walk. This exercise develops strength and power from the ground up, through the legs, hips, grip, core and back.
1 Stand between two weights, such as barbells, dumbbells, kettlebells or other handled equipment.
2 Grip the handles and deadlift the weights by driving through your heels. Keep your back straight, shoulders back and head up as you drive your hips forward.
3 Take short, quick steps and don't forget to breathe. Walk as fast as possible for a given distance, typically 50 to 100 feet.