In bodybuilding, there are a large number of exercises that are aimed at developing certain muscle groups. Basic exercises are mandatory and will help prepare the body for more complex movements. One of them is the Farmer's Walk exercise.

Target muscle group

This exercise is aimed at developing the muscles of the forearms, since the retention of projectiles is carried out by these muscles. In fact, the farmer's walk is a basic full-body exercise.

During its execution, in addition to the forearms, other muscles also act:

• Buttocks, thigh muscles, as well as lower legs. Due to the fact that during the performance of this exercise the athlete moves with additional weight, the muscles of the legs experience additional physical stress, therefore, they also develop.
• Press and lower back. These small muscle groups act as stabilizers. And during the "Farmer's Walk" exercise, walking is carried out with weights, which requires additional stabilization and coordination, which leads to the development of the core.
• Traps and shoulders. The retention of projectiles occurs not only due to the forearms, but also due to the muscles of the trapezium and shoulders. The greater the weight of the burden, the better you can pump the muscles.

Execution rules

Proper technique for the Farmer's Walk exercise will provide the most benefit. You need to carefully read the rules so that when you go to the gym, pump your muscles as efficiently as possible. Consider the technique:

• It is necessary to choose the right weight of the shells with which the exercise will be performed. Weight is calculated as follows: 60% of own body weight. That is, if an athlete weighs 80 kg, then the optimal weight of the shells will be 48 kg.

• Now you need to choose with which equipment the exercise "Farmer's Walk" will be performed. It can be very different: from dumbbells to barbells.

It should be noted that when moving with barbells in the hands, the forearms will be more thoroughly pumped, as the stabilizer muscles will be used to balance long shells. You can also use weights.

• The selected equipment of the required weight should be placed near each other at a distance slightly more than the width of the human body.
• You need to stand between the shells and grab them tightly with your hands. For convenience and greater efficiency, you can use chalk or sports magnesia so that the burden does not slip off your hands.
• Holding the handles, you need to move forward in small steps. You can predetermine the distance to be covered. It is even better to move around until you feel a burning sensation in the muscles.

• After completing the "Farmer's Walk" exercise, you need to put weights on and rest for 2-3 minutes.
• There is also another technique. Having taken shells, you can simply stand still, if it is not desirable to load your legs. Here, the load purposefully goes to the muscles of the hands and the cortex.

Exercise area

This exercise for all muscle groups is suitable for any person who monitors his body shape. As already mentioned, the "Farmer's Walk" perfectly pumps almost all muscles, which means that it correctly forms an athletic body.

This movement is very popular in bodybuilding and weightlifting. Athletes separately pump the muscles of the forearms so that when performing other exercises, they concentrate on the target muscle, and not on holding the projectile.

For example, the deadlift requires a strong grip, as you have to lift heavy weights. However, this exercise is not intended to increase grip strength, but pumps other muscle groups. And in order to work out individual muscles, you need strong forearms to hold the projectile for a long time.

For bodyweight exercises, the Farmer's Walk is also great. For example, when pulling up on the bar, the forearms play a major role, as they hold the entire body in a hanging position. When pumping the back and biceps, a strong grip is required to keep the body on the bar all the time while target muscle groups are working.

The essence of the name

When pronouncing the name of the exercise, a person involved in agriculture immediately appears. And this is no coincidence, because even an ordinary person living in a village can perform this exercise. As you know, housework requires a lot of effort, such as carrying buckets of water. This activity is similar to the exercise "Farmer's Walk" according to the description. If you hold buckets of water in your hands, the muscles of the forearms work no less than when holding kettlebells or dumbbells of the same weight. That is why a farmer can pump his hands just by doing housework.

Pros of classes

Based on the above information, we can derive the main advantages of the exercise:

1. The Farmer's Walk is a basic exercise that will tone your forearms and make other movements easier.
2. As weights, you can use weights, dumbbells, barbells in the gym. At home, buckets of water or other cargo are perfect. Ordinary bottles filled with water, where there are handles, can also be an alternative.
3. Exercise for all muscle groups. When holding projectiles, the forearms act. During walking, the main work is done by the muscles of the legs. Stabilize the body of the abdominal and lower back muscles. Thus, you can pump the overall strength of the body.
4. Stimulation of muscle growth and fat burning. During work with additional weight, testosterone is produced, which has an anabolic effect on muscles, and also helps to remove fat. The Farmer's Walk is no exception, so this exercise can be safely used to gain muscle mass.
5. Increased endurance. This exercise helps not only to increase the strength of the forearms, but also to pump the ligaments, which entails an increase in overall endurance.

Contraindications

Although this exercise brings invaluable benefits, there are a number of contraindications for which this exercise should be avoided:

1. Shoulder injury. This item can include sprains, shoulder injuries and other problems. As already mentioned, the exercise "Farmer's Walk" includes the shoulders, so if this part of the body is damaged, this exercise is not recommended.
2. Problems with the vestibular apparatus. Although weight bearing is a static exercise, walking is a dynamic exercise, so the Farmer's Walk is not recommended for people with poor coordination.
3. Heart problems. In principle, it is not recommended to go in for sports for people with cardiovascular diseases. Physical activity primarily affects the heart muscle, so they should be excluded so as not to harm the main organ.

Complex classes

For best results, you can use this exercise in combination with other movements aimed at working out other muscle groups. This will help improve the stamina of the body, as well as provide an additional load on the body. An example leg workout might look like this:

1. Barbell Squats - 3 sets of 10 reps.
2. Deadlift - 2 sets of 8 reps.
3. Leg Press - 3 sets of 12 reps.
4. Farmer's walk - 2 sets of 60 seconds.

Conclusion

The article examined the main techniques for performing, advantages, as well as contraindications. It turned out that he developed the exercise "Farmer's Walk".

In conclusion, it should be said that training should be carried out without fanaticism. It is necessary to choose the right load so as not to harm your health, because it is the most important thing!

Grab it and carry it! What is a farmer's walk and why everyone needs it

A guide to an ancient and super-effective exercise.

Farmer's walk, she's a "hellish walk", she's "took and drag." This exercise is able to develop the muscles of the whole body and make a person devilishly strong.

"Soviet Sport" has compiled a guide to the "farm walk" - a forgotten movement that has triumphantly returned to fitness today.

What is a farmer's walk

Events 3 and 4 from Miami's Baddest Man put on by @thebattleaxegym 265lbs per hand farmers 50ft down around a cone and back. 1st place with 32 sec. Toughest event of the day ???? 500lbs hummer tire deadlift for reps. 1st place with 12 reps Headphones - @haloneuroscience #miamisbaddestman #farmerswalk #deadlift #halosport #smile #behappy #strongman #strong #powerlifting #iifym #gains #SBD #andersonpowerlifting #bodybuilding #fitness #fit #fitspo #fitfam #lifting #earnednotgiven #workhard #motivated #crossfit #vanillagorillastrengthathletics #ironhouse_fl #bulking #tattoo #inked #tattooedathletes #guyswithtattoos

Publication from 2017 6th Strongest U80KG Man(@richyu54) Apr 8, 2018 at 5:05 am PDT

A farmer's walk is an exercise in which an athlete walks with weights in their hands for time or distance. Strongmen and CrossFitters perform the farmer's walk with barbells that have special handles. Often athletes do it with a trap reef, a car tire, or with a special platform that you can stand inside. But the value of the "farmer's walk" is that any weights can be used as a load. Kettlebells, dumbbells, barbells are suitable, and if they are not available, then buckets, canisters or large containers with sand or water can be a good option. Everything that is heavy and that can be carried in the hands is suitable for a "farmer's walk".

What effect will the "farmer's walk" give?

Brooks Kubik, US champion bench presser and strength trainer, called the farmer's walk one of the most effective exercises ever invented. "Its regular execution makes a person massive and devilishly strong," Kubik wrote.

Despite the unusual name, I'm sure many of the farmer's walks are familiar firsthand, especially to women. Why is it closest to them? Everything is very simple, precisely because ladies are responsible for the food security of their families and go shopping more often. So, here our worker entered the store with empty bags and after a few minutes she came out, loaded with shopping bags, with different products in two hands. Such a picture can be seen very often - a woman walks with two heavy bags, and it is she who is similar to the farmer's walk exercise. In what - we learn further.

Muscular atlas

The farmer's walk is a compound exercise, i.e. many muscle groups take part in the work, and the effect on the body is complex.

The muscle ensemble of the exercise includes the following forces and units:

• dynamic: hip/knee – extension, ankle – plantar flexion;
• static: spine (thoracic / lumbar) - extension, scapula / collarbone - lifting up, fingers - flexion.

A complete muscle atlas is such a picture.

Advantages

By performing the Farmer's Walk exercise, you can expect to receive the following benefits:

• development of endurance athlete;
• general development of leg muscles, both strength and mass;
• development of the strength of the core muscles and the creation of a natural corset supporting the spine;
• an increase in the deltoid muscles of the upper shoulder girdle;
• development of grip strength;
• stimulation of growth hormone;
• the ability to overcome the training plateau;
• increased calorie consumption;
• development of coordination;
• the ability to perform at home without going to the gym.

Execution technique

The exercise does not belong to the category of difficult to perform, but it has its own characteristics. The step-by-step execution technique is as follows.

Step #0.

The classic projectile in this exercise is a barbell with handles, but dumbbells / kettlebells can be taken. Place both projectiles on the floor and stand between them. Tighten your abs, keeping your back straight, sit down and grab the barbells with your hands by the handles. Push yourself with the shells up with your heels and lock in, looking forward. This is your starting position.

Step #1.

With short and quick steps, move with the barbells in your hands in a straight line forward, while remembering to breathe. Move to 25-50 meters, put shells, turn around and do the same in the opposite direction. Complete 5-10 such "walkers" in one direction without rest between them.

In the picture version, all this disgrace looks like this.

Variations

In addition to the classic version of the farmer's walk, there are several variations of the exercise, in particular:

• with dumbbells;
• with weights.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• go down behind the projectile in the way you usually squat, and not taking it from the top position with a rounded back;
• choose the weight for yourself based on the formula = body weight / 4 e.g. for an athlete 60 kg, the weight of each dumbbell should be 15 kg;
• when walking, do not take wide steps, but mince with medium ones;
• while walking, do not lower your head down and do not round your shoulders;
• use a weightlifting belt when going to serious weights;
• if the exercise is difficult, start with 2-4 "walker" by 20-30 seconds each and gradually increase the weight of the projectile, time and number of sets.

With the theoretical side finished, now let's look at some practical points.

Is the farmer's walk an effective exercise?

According to numerous data on EMG muscle activity, the farmer's walk is one of the best complex exercises, evenly loading a large number of muscle groups. Such a total load allows you to achieve not only an increase in the strength and endurance of an athlete, but also burn more calories than in conventional (even multi-component) exercises.

The farmer's walk is a competitive exercise in the strongman discipline, but can also be used in bodybuilding to increase the athlete's strength and endurance performance.

Is the farmer's walk a safe exercise?

Fifty-fifty ... I.e. if the athlete initially has scoliosis and a weak back, then he should not perform the exercise until a sufficient muscle frame of this group is formed. In other words, you must first build a solid frame and only then move on to the farmer's walk.

Experienced athletes with a laid base should remember that with the wrong weight (too much), it will roll you forward, causing your shoulders / back to round. Performing a walk in this technique threatens you with injury and shoulder joints.

Conclusion: work with the exercise is shown only after laying the foundation for the main muscle groups and with the correct choice of projectile weight.

The Farmer's Walk is really just an amazing exercise for developing major muscle groups, improving strength, endurance and strengthening the entire muscle core. The main feature of this exercise is that you can perform it anywhere, with any weights: with dumbbells, heavy bags, barrels or barbell pancakes. All you need to complete the farmer's walks are heavy objects that you can pick up and drag to a certain point. It can be 50 meters (then the weight of the shells should be large enough), 100 meters or even 1 km (with small weights).

The farmer's walk can be done over short distances with heavy weight and high speed, or over longer distances with moderate weight and medium speed. Are you unable to go to the gym in the summer? Are you leaving for a village or country house? Then the farmer's walk exercise is perfect for maintaining muscle tone in the body. And in nature, this exercise is doubly pleasant. Take, for example, a couple of cans of water in your hands and do a couple of sets of this exercise.

Technique for performing the exercise "farmer's walk"

Get in between the projectiles. Take them in your hands (just like you carry heavy bags in two hands). Before lifting the shells, slightly bend your back, sit down a little (as when doing a deadlift), pull your shoulder blades back, head slightly raised, tighten your lower back, straighten your legs and start walking. Steps should be made small, adding a little pace as the distance progresses. The main technical feature is that you need to constantly monitor your shoulder blades - they should always be brought back slightly, the shoulders slightly raised, the movements are smooth and springy, try not to lower your head.

Working muscles

The farmer's walk is an exercise that develops a large number of muscle groups. This is a truly basic exercise that involves the gluteal muscles, quadriceps, back of the thigh, calf muscles, trapezius, shoulder girdle, and the entire muscular corset that holds the spinal column. And, of course, the muscles of the hands also receive a significant load. When using sufficiently large weights in this exercise, the hypertrophy of the working muscles anatomically correctly develops the form of an athletic physique.

Exercise "Farmer's Walk" is also a basic discipline for strongmen. Their main criteria for the successful execution of this movement is speed, strict technical execution of the steps and the entire exercise as a whole and, of course, a strong grip that allows them to hold very heavy weights in their hands.

Therefore, doing farmer's walks is a good basic movement that athletes can use to strengthen their core muscles in a wide variety of sports. And it is definitely worth a try in your workouts.

One of the universal exercises that can be done even with kettlebells, even with dumbbells, even with a sandbag or anything else, is called farmer's walk. Its fundamental difference from other exercises with weights is a constant presence in motion.

It is believed that movement under load (and the farmer's walk is one option) develops useful, applied strength of the whole body and improves overall physical condition.

Squats, bench presses, deadlifts make you stronger, but at the same time, this is not all that is needed to achieve athleticism. In addition to strength, there is also coordination and, if I may say so, "awareness of one's body." Walking a farmer helps to develop not only strength, but also these qualities.

To be honest, I haven't tried this exercise yet. I turn it on periodically in training, but in order to get into the full program, I don’t have enough free space (I work out at home) - so that I can just go forward, and not make a turn in a circle through a step. 50 meters would be a straight track.

So, before moving on to the practical part, we list the advantages of the exercise:

Endurance

Work on the muscles of the core

Joint strengthening

Strengthening the grip

The ability to use a larger kettlebell in training (which you can’t use in other exercises yet)

Features of a farmer's walk with kettlebells

Unlike other implements with which the farmer's walk is performed, weights are more variable in their position in space. The basic version of the farmer's walk is performed with weights (or one) in lowered hands.

Farmer's Walk - Basic Option

Take 2 kettlebells heavy enough for you. You must be able to maintain the correct body position with them. Do a suitcase deadlift, chest up, and start walking forward (or in circles if the room is small). As the movement progresses, breathing quickens, the heart works harder, and the grip weakens. At the end, there will be 2 thoughts “if only not to unclench your fingers” and “to master a couple more steps”. This is not only a training of the body, but also of mental concentration.

Walking a farmer with one kettlebell, although it seems easier, requires more muscle engagement in order to maintain correct posture and walk in a straight line.

Farmer's walk with "weights on his chest" This option, unlike the usual farmer's walk, gives a respite to the grip. The kettlebells will tend to push your torso forward, and your hips and muscles will need to work on maintaining stability. If you do with 2 kettlebells, then the exercise becomes more difficult, because. the kettlebells will press against the diaphragm, causing your breathing to become shorter and more erratic, muscle fatigue may set in more quickly, and you'll have to strain hard to complete the distance.

Walking a farmer with a kettlebell over his head A method for strengthening the shoulder joints and improving the endurance of the surrounding muscles. Raise 1 or 2 kettlebells to your chest, then press them over your head and step forward. Changing the direction of movement will give an additional impetus to the work of the core muscles. By the way, compared to dumbbells in the same position, kettlebells are safer, because. the weight is partially supported by the forearm. Because of this, the grip is trained less, but more efforts are made to stabilize the body due to the outstretched arm above the head.

Farmer's walk with a kettlebell upside down Strengthened work on the muscles of the forearm and the press. When the kettlebells are upside down, you may not get as much stress on the heart as in other variations (because you will move more slowly), but there are other advantages. Another potentially dangerous feature of this position is that it is easier for the kettlebell to fall out of the hand when the grip is loosened. Therefore, it is better to practice in those places where you do not feel sorry for the floor. Weights can be placed both in the arms bent at the elbows and straightened up.

Photos from