Farmers Walk
The farmer's walk (or farmers carry) is a simple yet highly effective compound exercise that involves walking while holding heavy weights, typically dumbbells or kettlebells, in each hand.
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It is an isometric exercise, which means the aim is not to move, as opposed to isotonic (or dynamic) exercises where you do a movement in the exercise. The Plank (holding the pushup position) and Wall sit (were you sit against wall, legs at 90 degrees without falling) are other examples of isometric exercises.
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The farmer’s walk is named after its resemblance to farmers carrying heavy buckets of water or feed on their farm.
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When performing this exercise, you're not only challenging your grip strength but also working your forearms, upper back, glutes and obliques (side stomach muscles). In addition core muscles, Quads, Lower back and Calves are trained to.
How to do a Farmers Walk
Stand with your feet shoulder-width apart, weights ready at your side.
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Bend down and grab the weights (kettlebells or dumbbells if you prefer). It is ok to bend your back while bending over, it is NOT OK to start lifting with a bent back. Brace your core to support your spine and keep your back straight as you lift up.
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Allow your arms to hang naturally by your sides with the weights in each hand. Keep your shoulders down and back to avoid rounding forward.
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Begin walking forward in a controlled manner. Take small, deliberate steps, and focus on maintaining good posture.
Walk for a predetermined distance, it’s probably going to be the longest walkway you can find in your gym.
When you reach the end of your walk, set down the weights (controlled) and rest. The walk back will be your next set.
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Note: When you start this your wrists will most likely be weaker than other muscles/joints. Stop the exercise if you can’t hold on. Let it take time, many sessions if needed, to build up your wrists to be able to carry more weight.
