The deadlift walk is a strength exercise that incorporates the deadlift with the farmer's walk. You can use dumbbells or a barbell for this exercise, although dumbbells are easier to walk with. The deadlift walk targets the gripping muscles in your hands and forearms, your back muscles, leg muscles and your core stabilizing muscles.
Function
The farmer's walk is an old-school strength exercise that is often used in strongman competitions. It works the muscles of your forearms and hands, increasing your grip strength. You hold heavy dumbbells or bars in your hands and walk around until you can't hold the weights any longer.
The deadlift is a fundamental strength exercise that targets several muscle groups, including your legs, back and gripping muscles. Since the deadlift works the large muscles of your body, you can use relatively heavy weight for this exercise.
Identification
The deadlift involves pulling a heavy weight off the floor and ending in a standing position with the weight at your thighs. The American Council on Exercise notes that you should raise and lower your hips and shoulders at the same rate. Don't allow one part of your body to move faster than the other. After you perform the deadlift movement, walk a few steps with the weights in your hands. This challenges your grip strength and endurance.
Variations
The deadlift walk can be done several different ways. Alternate the deadlift and walking repetitions, or perform 10 deadlift repetitions, then walk 10 steps. Another variation is to perform a deadlift, step back two steps, perform another deadlift, step forward two steps, and continue for about 10 repetitions. You also can use dumbbells. Hold the dumbbells at your sides instead of in front of your legs.
Considerations
The farmer's walk and the deadlift are typically done with relatively heavy weights. To challenge your muscles on the deadlift walk, you need to use a weight that fatigues your muscles within 10 repetitions. However, when you first do the exercise, start with a lighter weight until you perfect the exercise form, especially on the deadlift. You risk injuring yourself if you use heavy weights and then do the exercise with improper form.
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