Tag Archives: farmer’s walk

Burn More Fat When You Workout

16 Nov
Goblet Squat

Goblet Squat

Here are a few tips from ASD Performance for maximizing fat loss when you workout:

1. Total-Body Movements

To maximize your calorie burning efforts, choose big exercises that skyrocket your heart beat and leave you panting for breath. Choosing more intense full-body exercise enables you to burn more calories in the same amount of time. Some great exercises to try out: kettlebell swings, goblet squats, burpees, and any move that makes you quickly move up and down, and back and forth.

2. Short Cardio

Instead of spending extensive periods of time on a treadmill, elliptical, stationary bicycle, etc., try breaking up your cardio into multiple short rounds. 2-minute intense rounds of work has a positive impact on heart rate, body temperature, and breathing without greatly hindering your strength or power later in the workout. The only catch… you must go all-out for each 2-minute round. No slacking.

3. Loaded Carry Finisher

Finish of your fat-burning session with a a full body exercise, such as the farmer’s walk. This is such a great finishing exercise as it is a repeatable, moderate finisher that forces every muscle to work in unison for a long time. The result: more calories burned. You’ll want to do this for 10 to 15 minutes at the end of your session.


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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.


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