Waiter walks can be done unilaterally or bilaterally. While you can't go as heavy with waiter walks as you can with traditional farmers walks, they're great for increasing shoulder stability and strength because of the additional scapular activation. They're also great for the core or just for a challenging metcon workout.

Waiter Walks: One Handed

Waiter Walks: Two Handed

Execution Tips

  1. Maintain a tall spine by keeping the head in a neutral position with the eyes forward, while pulling the shoulders back and down.
  2. Make sure your grip is centered on the handle.
  3. Squeeze the glutes, brace the abs, and keep your chest up.

Related:  Beyond the Farmers Walk

Related:  Timed Carries for Traps, Arms & Core