Arms · Kettlebell
Kettlebell Unilateral Farmers Walk
How to do the kettlebell unilateral farmers walk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Carry
- Mechanic
- Compound
How to do it
Hold a single heavy kettlebell in one hand at your side and stand tall. Brace your core and walk for a set distance or time, keeping your shoulders level and resisting the pull toward the loaded side. Switch hands and repeat to balance both sides.
- 1Your forearm and grip working hard to hold the kettlebell
- 2Your obliques and core firing to keep your torso upright and level
- 3Small, controlled steps with your shoulders square
Common mistakes
- Don't lean away from the weight to counterbalance it
- Avoid letting the shoulder on the loaded side hike up or drop
- Don't let your grip slip; hold the handle firmly
Muscles worked
The kettlebell unilateral farmers walk mainly works the forearms and obliques, with the upper traps, upper abs, lower abs, quads, glutes, and hamstrings assisting.
- ForearmsPrimary
- ObliquesPrimary
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- CalvesMinor
Kovo programs the kettlebell unilateral farmers walk for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.