Again, another exercise that probably won't earn you thousands of likes on Instagram.
But don't mistake flashy for functional.
The Farmer's Walk, an old-school exercise long favored by strongmen, is one of the most efficient exercises in existence.
By picking up some heavy weight and going for a stroll, you light up muscle groups all throughout your body.
They're almost like a moving Plank, as your core must fire to stabilize your trunk and hips while you walk. The grip muscles in the hands, wrists and forearms are set ablaze.
The upper back works to keep the shoulders and chest from sagging. The legs obviously propel the walk, and the cardiovascular system is engaged throughout the entirety of the movement.
There are two basic ways to perform Farmer's Walks—for time or for distance. If you're going for time, your goal is to perform a constant Farmer's Walk for a set time, such as 30 seconds. For more structure, you can use a set distance. For longer distances, (40 to 75 meters), you should carry lighter weights. Shorter "sprint" distances (anything less than 15 meters) allow for heavier weights, often close to the maximum amount you can carry. You can use a medium weight for middle distances (15-40 meters).
How to Perform Farmer's Walks
- Stand between two sets of weights—dumbbells, kettlebells or custom barbells.
- Place your hands in the middle of the weights to avoid tipping them.
- Brace your core and glutes and drive through the floor to lift the weights.
- Straighten your posture, get tall, look straight ahead.
- Take small, quick steps for the allotted distance or time.
- Put the weights down in a controlled manner. For the safety of all involved, do not simply drop the weights on the ground.
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