Tag Archives: farmer’s walk exercise

Build Strength with the Farmer’s Walk

26 Dec
DSCN0908

Farmer’s Walk

Most of us are fairly traditional when it comes to working out at the gym.  We don’t stray far from exercises like the bench press and squat (nothing wrong with that… they’re beneficial exercises).  And, of course, if you’re a guy you spend way too much time working on your arms.

The farmer’s walk is a weighted carry exercise that’s terrific for building functional strength.  This exercise will not only challenge your core, it will also strengthen it, making you stronger in everything you do.

At our facility, our athletes also perform other variations of weighted carry exercises, including:

  • Suitcase Carry (same as farmer’s walk, carrying weight on one side instead of both)
  • Overhead Carry (hold weight overhead with both arms)
  • Waiter’s Walk (same as Overhead Carry, using one arm instead of both)
  • Weight cradled in arms against chest
  • Weight carried at shoulders with elbows tucked and facing down, and palms facing each other

Here’s How to Do the Farmer’s Walk

Grab a pair of dumbbells (you can also use kettlebells or weight plates), each weighing about a half your body weight (1/3 for females), and let them hang at your sides.  If you have to, you can use lighter weights.  Try to maintain perfect posture — head and chest up, shoulders back, core tight.  Walk 60 feet with perfect form.

Get STRONGER, Get FASTER!

Your thoughts?

Walk Your Way to More Muscle, Strength

28 Sep

Farmer’s Walk

Waiter's Walk

Waiter’s Walk

Suitcase Carry

Suitcase Carry

The farmer’s walk, suitcase carry, and waiter’s walk exercises are great ways to build and develop core strength and stability, leg strength, calf strength and the strength of the entire posterior chain (lower back, glutes, and hamstrings).

Here’s how to do the farmer’s walk:

  • Guys, grab two dumbbells or kettlebells, each weighing about half your body weight.  Ladies, your dumbbells/kettlebells should each weigh about one-third your body weight.
  • Walk with short, quick steps, breathing normally, holding dumbbells/kettlebells at your sides.  Walk 15-30 yards, as fast as possible.
  • Focus on good posture with back straight, shoulders back, head and chest up, and core tight.

The suitcase carry is a variation of the farmer’s walk, carrying a dumbbell/kettlebell on one side of the body only.

The waiter’s walk is performed carrying a dumbbell/kettlebell, overhead.

For more variations of weighted-walk exercises, please refer to 12 Loaded Carries with Kettlebells.

Loaded/weighted carry exercises are beneficial for a variety of reasons, including the following:

  • They are functional (movement-oriented)
  • They build muscle mass and size
  • They improve grip strength
  • They build and develop work capacity
  • They improve core strength, improve coordination, and athleticism
  • They improve shoulder function
  • They create/improve trunk stability

Now go carry some heavy stuff.

Get STRONGER, Get FASTER!

Your thoughts?

Build Strength with the Farmer’s Walk

23 Sep

DSCN0908Most of us are fairly traditional when it comes to working out at the gym.  We don’t stray far from exercises like the bench press and squat (nothing wrong with that… they’re useful exercises).  And, of course, if you’re a guy you spend way too much time working on your arms.

The farmer’s walk is a terrific exercise for building functional strength.  This exercise will not only challenge your core, it will also strengthen it, making you stronger in everything you do.

Here’s How to Do the Farmer’s Walk

Grab a pair of dumbbells, each weighing about half your body weight, and let them hang at your sides.  If you have to, you can use lighter weights.  Try to maintain perfect posture — head and chest up, shoulders back, core tight.  Walk 60 feet with perfect form.

For an added challenge, try one of these two farmer’s walk variations:

  1. Instead of carrying the dumbbells at your sides, carry them at your shoulders with elbows tucked and facing down, and palms facing each other.
  2. Instead of carrying two dumbbells, carry just one, letting it hang at your side.

Get STRONGER, Get FASTER!

Your thoughts?

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