The Benefits Of 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.

The farmer’s walk is a full-body exercise that can improve muscle strength and power, as well as cardiovascular health and endurance. It provides a full-body workout, targeting the quads, hamstrings, glutes, calves, erectors, upper back, traps, lats, abs, biceps, triceps, forearms, and hand muscles.

Some specific benefits include improved cardiovascular health and endurance, as well as increased muscle strength and power – and it can be an excellent addition to a strength training program or performed on its own as cardio.

How To Perform

The farmer’s walk is quite simple to perform and an appropriate exercise for most people.

It’s best to start with lighter weights when first trying the movement, then slowly advancing until you’ve reached a more challenging load.

Though there are several variations of the farmer’s walk, most beginners choose to use dumbbells due to their availability and ease of use.

As you advance, you can experiment with other variations to add difficulty.

You’ll need:

  • dumbbells of varying weights
  • an open space to walk at least 10 steps in a straight line
  1. Start by selecting appropriately weighted dumbbells and placing them on the floor on either side of your body.
  2. Reach down, bending at the hips and knees, and grasp the dumbbells in each hand. Deadlift them up by extending your hips and knees, keeping a neutral spine throughout.
  3. Hold the dumbbells at your side with a firm grip. Stand tall, keeping your shoulders, back, and core tight.
  4. Initiate the movement by walking forward at an even pace with your eyes focused straight ahead of you.
  5. Complete the desired amount of steps, come to a stop, and place the dumbbells down while keeping a tight core and neutral spine.
  6. 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 most important safety aspect of the farmer’s walk is to keep a neutral, or straight, spine throughout the movement to avoid injury.

If you have a preexisting injury, it’s best to consult a healthcare professional before adding the farmer’s walk to your training program.

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