Have you ever seen someone carrying around two cumbersome objects with a determined look on their face? If so, then you've witnessed a farmer's walk. This exercise is one of the most efficient training methods because it recruits so many muscles at once. This exercise is a total-body conditioning movement that includes everything - from your traps and quads to grip and forearms. In addition, Farmer's Walk is also a great way to improve your cardiovascular health and muscular endurance. So if you're looking for an effective way to train your body, look no further than Farmer's Walk!
Keep reading to learn more about this powerful movement and how you can start incorporating it into your fitness routine!
Farmer's Walk: Everything you need to know
Strength athletes popularized the farmer's walk in the early 1900s. The first documented training sessions of the farmer's walk were used by strongmen who did this movement with heavy dumbbells or barbells while walking for distance or time. However, this exercise is nothing new. Various forms of it have been around for centuries!
Strongmen gave the Farmer's Walk this name because they competed in these grueling competitions with farm equipment such as buckets of water or bushel baskets filled with produce.
Benefits of doing Farmer's Walk
The Farmer's Walk is one of the best exercises because it allows people of all shapes and sizes (and abilities) to train efficiently and safely.
It will help strengthen your core muscles and increase grip strength which can benefit athletes in almost every sport imaginable!
Increasing your grip strength will also help stimulate muscle growth in your forearms - making it a great overall exercise for people who have desk jobs!
The Farmer's Walk will increase your body temperature, burn lots of calories and improve cardio endurance.
If you're trying to lose weight, this movement will help torch some serious calories!
For those looking to build muscle mass, increasing grip strength will also increase testosterone levels - making it perfect for building muscular physiques!
How to perform a Farmer's Walk?
Well, first off, there are two different types of Farmer's Walks that we recommend doing depending on what kind of training goals you have set for yourself. If your goal is general fitness, then try using dumbbells somewhere between 70-100% of your one-rep max weight with each hand.
If your goal is to build maximum muscle mass then you should use much heavier dumbbells (we recommend around 150-170% of whatever your 1 rep max weight is with each hand).
Here are a few tips for carrying dumbbells effectively!
- Pick up the dumbbells and stand tall with your shoulders retracted and your chest up. Take in a deep breath, tighten your abdominal muscles and brace yourself.
- Take one step forward or backwards (it doesn't matter which one) and continue until you reach the desired distance.
- Do not lean forward or backwards, as this will cause a great deal of stress on your spine. Instead, keep a flat back and focus on pushing yourself forward with each step.
- If possible, try to avoid stepping down heavily as it can cause an excessive amount of pressure on your lower back.
Remember that the goal is to carry the weight without losing your posture or rounding your shoulders. If you can handle this, try to move forward for a more significant challenge!
Things to keep in mind
If you're new to the Farmer's Walk, be sure to master your form. Don't worry about how far you can go initially - focus on making sure that you maintain correct posture and don't lose control of your core.
Once you've perfected your technique, try wearing a weight vest or tack on extra weight to increase the intensity.
If you can comfortably walk with 100% of your body weight, it's time to start mixing things up by carrying objects in different positions.
- Try holding dumbbells at your side or even above your head!
- Keep your fingernails trimmed, so they don't get caught in the handles!
- Start slowly and build your way up to heavier and more challenging loads.
Always wear clothes that are appropriate for weight training. If you're confused about your attires, you can rely upon our SPS performance tracks and tees for a comfy experience!
Never use the Farmer's Walk as a way to challenge yourself to see how much you can handle. Start with weights befitting your experience and work hard so that you can carry even more weight by your next training session!
The Farmer's Walk is one of the best exercises because it allows people of all shapes and sizes (and abilities) to train efficiently and safely. It will help strengthen your core muscles and increase grip strength which can benefit athletes in almost every sport imaginable! Increasing your grip strength will also help stimulate muscle growth in your forearms - making it a great overall exercise for people who have desk jobs! The Farmer's Walk will increase your body temperature, burn lots of calories and improve cardio endurance. Now you know why this old-school exercise deserves its place back on today's workout routines!