Recently, movements only done by hardcore strength athletes are making their way into the fitness routines of typical gym-goers seeking to improve their health.
To wit, the farmer’s walk, in which equipment held in each hand is carried for a distance..
What is the farmer’s walk?
The farmer’s walk, also called the farmer’s carry, is a strength and conditioning exercise in which you hold a heavy load in each hand while walking for a designated distance.
This whole body exercise hits most of the major muscle groups while providing an excellent cardiovascular stimulus.
While popularized by competitive strongmen and strongwomen, the farmer’s walk has become a widely utilized exercise by athletes and recreational gym–goers alike.
This movement can be incorporated into a strength training program or done solo as conditioning work.
Plus, the farmer’s walk is a functional exercise, meaning it directly applies to activities of daily life, like carrying groceries in from the car.
The popular farmer’s walk is a strength and conditioning exercise in which a heavy implement is held in each hand while walking in a straight line for a specific distance.
How to do the farmer’s walk
- The farmer’s walk is easy to do and appropriate for most people.
- Start with lighter weights when first trying the movement, then slowly advancing until you’ve reached a more challenging load.
- Several variations of the farmer’s walk exist but most beginners use dumbbells due to their availability and ease of use.
- As you advance, experiment with other variations to add difficulty.
- dumbbells of varying weights
- an open space to walk at least 10 steps in a straight line
- Start by selecting appropriately weighted dumbbells and placing them on the floor on either side of your body.
- Reach down, bending at the hips and knees, and grasp the dumbbells in each hand. 💀 lift them up by extending your hips and knees, keeping a neutral spine throughout.
- Hold the dumbbells at your side firmly. Stand tall, keep your shoulders, back, and core tight.
- Start by walking forward at an even pace with your eyes focused straight ahead of you.
- Complete the desired amount of steps, come to a stop, and place the dumbbells down while keeping a tight core and neutral spine.Rest for 1–3 minutes and repeat until you reach your desired amount of sets.
While initially the goal isn’t to complete the steps as fast as possible, as the weight becomes heavier, your steps will naturally become quicker and shorter.The chief safety aspect of the farmer’s walk is to keep a neutral, or straight, spine throughout the movement to avoid injury.
SUMMARY: Do The farmer’s walk by selecting an appropriate load, deadlift the load from the floor, then while standing tall with a tight grip on the implements, progress forward with even-paced steps for a given distance.