Let's analyze the undeservedly forgotten, but no less effective complex exercise, which is called the "farmer's walk".

What muscles work

The core muscles receive the main load:

• press;
• small of the back;
• buttocks.

The quadriceps are directly involved in the movement. Indirectly involved:

• deltoids;
• trapezoid;
• muscles of the forearms and hands.

Benefits and contraindications

The farmer's walk exercise is the movement of heavy projectiles from one place to another.

Due to the power nature, the main advantage of the element is the stimulation of the production of testosterone - a hormone responsible for muscle growth throughout the body, an increase in strength and a decrease in body fat.

Therefore, the farmer's walk is used by strongmen - athletes participating in power extreme sports. The exercise also has other advantages that bodybuilders and crossfitters will appreciate:

• Strengthening the grip. The farmer's walk has a positive effect on the development of the muscles of the forearms and the power of the hands, which is useful in other strength elements, such as deadlifts.
• Working out the central part of the body. The muscles of the cortex are involved in all movements of the athlete, helping him to overcome heavy weights. If you want to progress in basic exercises - do the farmer's walk.
• Muscle growth. Long-term force impact during "farm" walking promotes hypertrophy of muscle fibers. An increased hormonal background helps to restore muscles, add mass and volume to them.
• Improved body balance. When performing the exercise, small muscles responsible for stabilization and coordination work. This develops the athlete's mobility and sense of balance.
• Increase endurance. Exercise helps to strengthen not only the muscles, but also the ligamentous apparatus of the legs, arms, and back. The athlete becomes less susceptible to power loads.

The farmer's walk involves holding and moving heavy projectiles at the same time. This means that the exercise negatively affects the lumbar spine and knees. Therefore, the element is contraindicated for athletes with pathologies of the musculoskeletal system.

You should also be wary of "farm walking" when:

• shoulder sprain;
• disruption of the vestibular apparatus;
• serious diseases of the cardiovascular system.

Technique

The exercise uses various projectiles:

• special beams with handles;
• weights;
• unusual options: bags, buckets and even live pigs (yes, just like on a farm).

With a loaded bar on the shoulders, the farmer's walk is not performed, as this creates a dangerous compressive load on the spine and can lead to a fall.

Trained athletes sometimes walk with one dumbbell in hand. This technique allows you to accentuate the oblique muscles of the press.

1. Each dumbbell must equal 20% of the athlete's body weight.
2. The athlete takes such shells that he can hold while walking for 35-40 seconds.

Technique:

1. Squat down and grab the dumbbell barbells with your palms.
2. Keeping your back straight, rise up.
3. Take short steps forward.
4. After walking 30–40 meters, stop, turn around and repeat the passage.

• When squatting behind dumbbells, hold the arch in the lumbar region. This will protect against injury when lifting heavy projectiles.
• Do not lower your chin to your chest. Otherwise, after a while, the upper back will involuntarily “round out”.
• Do not place your feet wider than your shoulders, otherwise the dumbbells will touch your hips. This will make it difficult to execute and may cause the projectile to fall.
• Bend your legs slightly as you move. Walking a farmer on straight limbs places a dangerous strain on the knee joints.
• Keep your back upright. Do not lean forward while moving - this may cause you to fall.
• Avoid rocking. When moving with a "farm" step, try to minimize body tilts to the sides.

If you're working out at home, try doing the farmer's walk up the stairs. To perform, you will need light dumbbells (6–10 kg) or improvised items (for example, two two-liter water bottles or two identical backpacks filled with books). Take the load in each hand, go out to the entrance and make 5 ascents on the stairs to 3-4 floors. So you can qualitatively load the muscles of the legs and buttocks.

Training complexes

In CrossFit, the farmer's walk is a basic exercise that can replace other strength elements for the lower body: squats, lunges, leg presses. We offer two WOD programs using farm walking. The first is called "Lavie":

• Push the bar from the chest up - 5 times (43 kg).
• Raising the knees to the elbows in the position of hanging on the horizontal bar - 15 times.
• Farmer's walk - 150 m (dumbbell weight - 32.5 kg each).

The program is performed in 5 circles. The task is to minimize pauses in order to complete the workout as quickly as possible.

The second version of the crossfit class is Weston:

• Work on the rowing machine - distance 1000 m.
• Farmer's walk - 200 m (dumbbell weight - 20 kg each).
• Walking holding a dumbbell over your head with your right hand - 50 m (20 kg).
• The same walking, but with the left hand - 50 m (20 kg).

The program involves the implementation of 5 circles. As in the first case, it is necessary to complete the lesson as quickly as possible.

In bodybuilding, you need to regularly change the training plan, as the muscles adapt to the same exercises, and stagnation occurs in the results. We suggest using "farmer" walking to create an unusual load on the muscles of the legs and buttocks. The program might look like this:

• Working out the calves in a vertical simulator - 4x25.
• Farmer's walk - 4x50 (dumbbell weight - 30 kg each).
• Leg press - 3x12-15.
• Extension in the simulator for quadriceps - 3x15.
• Flexion in the simulator for biceps of the thigh - 3x15.
• Twisting on the press on an inclined bench - 4x20.

If the gym is small, do a “farm” run for a while. Take dumbbells in your hands, take 10 steps, turn around and repeat in the opposite direction. Continue for 40 seconds (4 sets).

It has its own characteristics and brings very obvious advantages compared to other sets of exercises:

• The athlete becomes more resilient;
• Leg muscles develop very well and acquire strength and mass;
• The muscular corset becomes more developed;
• The deltoid muscles of the shoulder region from the top are perfectly increased;
• Grip strength becomes more developed;
• Growth hormone gets stimulated;
• Such an exercise makes it possible to overcome the plateau in training;
• Calorie consumption becomes very high;
• Coordination develops to the maximum;
• Training is relevant to perform at home.

INCREASING THE NUMBER OF GRIP EXERCISES

And finally, the grip training program for advanced athletes differs from the initial program in that experienced dinosaurs do two, three, or even four different grip exercises in each workout. For beginners who are just starting to train the grip, this volume will be excessive. But an experienced grip master cannot do without such a volume. Why? Because it is necessary to use all the muscles of the fingers, palms, wrists and forearms. Experienced athletes need to combine specialized grip exercises (such as one or two finger deadlifts) with basic exercises (such as thick bar deadlifts or thick bar power holds) that develop the forearms as a whole.

In practice, you will do one type of deadlift, one specialized exercise for the fingers or wrists, one type of elbow curl (regular, reverse or hammer curls), and another exercise of your choice. You can do different exercises for each workout. The idea is to develop maximum strength in each finger, including the thumbs, in the wrists and along the entire length of the forearms, so that you are strong in all movements where the hand is used - in elbow curls, in power holds, in leverage exercises and every other exercise you will ever need to do for the forearms, wrists and grip.

Imagine how many different movements you can make with your fingers - up, down, left, right, clockwise, counterclockwise. Now try to move your wrists in the same way - left, right, up, down, clockwise, counterclockwise. What about thumbs? See how they move - up, down, left, right, clockwise, counterclockwise. And the forearms? See what different positions you can hold them in when doing biceps curls - in supinated, pronated positions, you can bend them like "crow's feet", or you can hold them with your thumbs up. For grip training, you can use handles with a variety of diameters. You can use a pinch grip to lift weights attached to a coin or pen that are 7.5 cm in diameter or smaller. In any grip exercise, you can do singles, reps or timed holds. Exercises for the forearms, wrists, hands and fingers are truly innumerable. Even if you include three or four exercises in each workout, you will NOT overtrain.

Arthur Jones once remarked (I'm paraphrasing him a little here, but the meaning is this) that "we cannot imagine how strong our hands and fingers can be if we develop the muscles of the hands, fingers and forearms to the limit." These words should be remembered by every dinosaur. Your goal as a dinosaur is very simple: for several years, diligently train your arms, forearms, wrists, increase the strength of all muscle groups to the limit - and you will become the owner of such a grip that will lead to awe of any of your acquaintances. Turn your hands into steel tongs. Let your grip be like a vise. Let the strength of your hands, forearms, wrists and fingers refute all ideas about human capabilities.

I am not inventing anything new. I discover the forgotten.
~August Rodin

When there is nothing to do, why live?
~Sir Winston Churchill

ATHLETE.RU 1999-2019

How to do the Crazy Walk exercise

In principle, the exercise "Crazy Gait" can be performed even while sitting. Don't stress too much, do what you can!

Some people

• hands are always cold
• others have constipation
• or regular dizziness
• weakness in the legs
• some do not sleep soundly
• or experience a feeling of tightness in the chest, lack of air ...

There are a lot of symptoms that can be described ... Now we will master a simple way to get rid of these troubles at once. The method is rather unusual, but interesting.

Here's what we're going to do: first, let's pretend to be completely powerless, exhausted, as if we got up in the middle of the night. We have not yet fully woken up, we are half asleep, we have not eaten anything for two days, and even our legs are tied, in a bag.

If you managed to imagine and portray it, consider that you have already mastered the exercise by 80%.

Now we start running in the bag. (Just don't actually tie your legs, just imagine that there is a bag on your legs.) The legs are very difficult to move, they are heavy and do not obey us. We raise the leg a little, and again heavily lower it to the ground.

You want to stop and take a breath, but others push you from behind, force you to drag yourself forward through force. The whole body shakes with each heavy step, trembles involuntarily. Hands dangle limply along the body, or you can connect them behind your back, but the palms are absolutely powerless.

Focus all attention on the front of the feet. You need to imagine how hard it is for you to move your legs, like you have to pull them out of concrete.

Remember the main thing, the key point of the exercise: you don’t need to strain your muscles in fact, you only need to strain your imagination.

Imagine that iron weights are dragging along the ground, behind your feet, weights, not your feet, like a hammer pierce the ground. The most appropriate comparison for the legs is that they are in a state of free-falling body.

This exercise will help to relax the whole body, blood and energy will flow freely to the feet. Reached the Kidney channel on the feet, which will help to quickly replenish the energy level in the kidneys.

The channels of the Liver, Spleen pass along the front of the feet, in addition, there are reflex zones of almost all internal organs. So the exercise stimulates all the internal organs.

Positive effect of exercise

The exercise works in much the same way as the “Golden Rooster stands on one leg” exercise, but it also helps to get rid of swelling. This exercise combines movement and relaxation, it is beneficial for both the body and the spirit. “In motion, there is peace, as if the wind shakes the willows; in peace, there is movement, as if the moon illuminates the floating clouds.”

The coherence of the imagination and all the movements of the body is an effective way to nourish the heart and treat the root of the disease. Walk 500 meters in the morning with such a gait that it will take no more than 10 minutes, but your mood and well-being will change for the better, and your feet will stop freezing, isn’t this an incentive to try?

I offer only a sketch, when you begin to perform the exercise, you yourself will feel what the essence of the method is, feel its effect on yourself. The more we believe in ourselves, the more creative impulses and insights we have. I am sure that in every person there is the ability for intuitive insights, only we often think that this is from the realm of fantasy.

But when others give us an example, they seem to light the way for us, we begin to appreciate these insights and try to follow them. In fact, this exercise can be performed even while sitting. Or lying down ... You should not strain too much at all, the main thing is to imagine everything in your head.

Zheng Fuzhui "The best doctor is yourself"

Benefits of Exercise Farmer's Walk

In its structure, this fitness element is basic, multi-joint, since in the process of execution it involves several joints and muscle groups at once. The load falls on the muscles and joints of the legs, lower back, back and chest of the athlete, and the shoulder blades and collarbones are also included in the work. Due to the large coverage of muscle groups, the exercise helps:

• develop endurance;
• strengthen and increase in volume muscles;
• increase the strength of the athlete;
• form a strong muscular corset;
• stimulate the production of somatotropic hormone (growth hormone);
• consume more energy (speeds up metabolism);
• improve coordination of movements and the vestibular apparatus.

The main advantage of the exercise is its accessibility: it can be performed in any conditions. In the gym, special dumbbells and barbells are used; at home, you can adapt improvised items as weights.

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

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.

"KV" has compiled a guide to the "farm walk" - a forgotten movement, which today triumphantly returned to fitness.

What is a farmer's walk

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 performance makes a person massive and devilishly strong,” Kubik wrote.

Carrying weights in the arms develops the muscles of the upper and lower body at the same time. A large load falls on the muscles of the shoulder girdle, the muscles of the cortex (trunk), lower legs, buttocks and thighs.

Farmer's Walk stimulates increased production of testosterone in the body - this provides an incentive for muscle growth. It increases grip strength, which is why it is often included in the training program by armlifters and functional training specialists. It gives you strong lower back muscles that can be used to increase weight in squats and deadlifts. “In other words, if you want to look like a real animal, then the farmer's walk is the exercise for you,” summarizes Brooks Kubik.

If the farmer's walk is so effective, why was it forgotten for so long?

The end of the 20th and the beginning of the 21st centuries in strength training is called the "era of isolation". At this time, training programs came into fashion that focused on working out the muscles with isolated exercises with medium weights and a large number of repetitions. These techniques became popular thanks to professional bodybuilders who "pierced" the muscles with supersets and targeted loading, almost without using basic exercises.

However, there is an opinion that this style of training is ineffective for natural athletes. For muscle growth, they need a progression of weights and multi-joint exercises that involve several muscle groups at once. The farmer's walk is one of them. At first, strongmen began to use it in their training. And later, crossfitters took over: they included the "farmer's walk" in the circuit training. So this exercise became popular again.

How to do the farmer's walk

The key point of the exercise is taking the projectile from the floor. According to the technique, it resembles a deadlift: you need to strain your back, make a slight deflection in the lower back. When taking the projectile, take the pelvis back. Rise with the projectile like this: until the projectile is at the level of the knees, the legs are unbent, further (but not earlier !!!) the torso is straightened. Do not round your back, do not slouch your shoulders, do not lower your head. When walking, try to bring the shoulder blades together as much as possible.

The second important point is to maintain balance. When walking with weights, avoid swinging and distorting the body. This is fraught with injury. Keep your torso muscles tense. Step is medium.

The farmer's walk can be done by walking in a straight line. Or you can bypass obstacles with weights, make turns and zigzags. When turning, avoid tilting the body to the sides.

How to Incorporate the Farmer's Walk into Training

A variation on using a farmer's walk in a circuit workout might look like this: do 5 rounds of 10 dumbbell presses, 12 box jumps (or in place with knee raises), 12 leg raises, and farmer walks with dumbbells 15 meters there-15 meters back. You can also combine the farmer's walk with any other exercise.

If you're a bodybuilder doing standard sets, do a farmer's walk at the end of a leg, back, or shoulder workout—after squats, deadlifts, or shrugs. At each workout, increase the weight of the dumbbells or the distance you need to walk with them - this is how the "farmer's walk", an exercise of the strongmen of the past, will be most effective.

Attention! Before starting training, consult your doctor!

Source: www.sovsport.ru

Farmer's walk – FixBody sport, bodybuilding, fitness, workout, crossfit, motivation

From the point of view of biomechanics, we have a cyclic movement. Strongmen call it locomotor. It is worth noting that the local load evenly develops all the muscles involved in walking, namely: the gluteus, quadriceps, biceps femoris, core muscles, abs, back extensors, latissimus dorsi, trapezius muscles, adductors scapulae, serratus posterior, and of course - forearms. So it turns out that the “farmer” is one of the best basic exercises, which can be compared in effectiveness with squats or deadlifts.

We, bodybuilders, are not particularly interested in the standards of "strongs", we just want to get real benefits from such a seemingly simple exercise. In bodybuilding, instead of standard shells, ordinary dumbbells are used. As a result, we get the simplest movement - a farmer's walk with two dumbbells.

Execution technique

Stand straight with your feet hip-width apart. Give your back a natural curve. Hold the dumbbells with your hands down. Try to grab the handles as hard as possible so that the forearms get the load from the first seconds of the movement. Straighten your shoulders and lift your chest up. Look straight ahead. Slightly bring the shoulder blades together and with powerful dynamic efforts begin to perform small uniform steps. Try to add pace as you cover the distance.

Preselect the longest trajectory your gym can afford. One of the key roles is played by breathing. If the weight of the dumbbells is large, which it should be, then breathing will be quite difficult. Here it is necessary to borrow the technique from the Strongmen. They are taught to “walk” with weights, small inhalations and exhalations, which are performed every two steps.

Many athletes do not take this exercise into account. It seems to them that the farmer's walk does not give the same result. It is safe to say that such thinking is wrong. Proper execution of the movement with a really heavy working weight for you will force the body to include all the muscles of the body. It is worth noting that in nature there are no similar movements that can equally load the shoulder girdle, back muscles and legs. Such a wide range of work groups forces the body to use and produce a record amount of testosterone, which means that a farmer's walk can give you muscle mass all over your body.

Separately, I would like to note the stepping technique. Never use a wide step, as this will noticeably overload the tendons and joints of the legs. After all, in fact, during a wide step, you transfer all the weight to one limb, and this is quite traumatic. That is why it is recommended to perform many small, but quick steps.

In addition to all of the above, it is necessary to specify the position of the head. During the exercise, you will probably want to lower your chin to your chest. The fact is that this is how the body tries to relieve the trapezius muscles from the load. In addition, as soon as you touch your chest with your chin, your back will immediately round out, and all the incoming load will become unnatural. Such an exercise will eventually cause either osteochondrosis or spondyloarthrosis. We recommend that you master the movement with a light weight. Watch your reflection in the mirror. Make sure that your back does not round or lean forward when walking, only then move on to large working weights.

A little trick is the dumbbell grip. In heavy sets, grab them from the back edge so that the shells lean forward. This will facilitate the execution technique with the help of inertia.

Farmers walk

Today we will tell you about the crossfit exercise Farmer's walk.

The benefits and harms of exercise

What can be said about the benefits of the farmer's walk exercise? The muscles of the legs and the press work in a balanced way, the load is evenly distributed between the muscles of the press, thighs, legs and feet. At the same time, all of the listed muscle groups work in a single "bundle", mutually complementing and reinforcing each other. After a farmer's walk, an ordinary walk will seem indescribably light to you - the weight of your own body will no longer be felt, at least by half.

But where there are pluses, there are also minuses. The downside is the risk of injury in the lumbar spine. During walking, the articulation between the pelvis and the spine is actively working, rotational movement occurs in the vertebrae of the lumbar spine. This type of mutual movement of the vertebrae is not very useful and is limited by the powerful ligamentous apparatus of the spine. Taking weights in our hands, we repeatedly increase the load on this ligamentous apparatus and increase the risk of injury. The way out is to avoid the farmer's walk during the first years of active CrossFit training until you get a powerful core, or use a weightlifting belt. The first option is preferable, since the belt in any case will remove some of the load from the abdominal muscles, especially from the obliques, and from the extensor of the spine.

Exercise technique

There are several options for the farmer's walk exercise, namely with dumbbells, kettlebells, or other weights.

With dumbbells

We take weights from the floor.

• The loin is bent, fixed;
• The shoulder blades are flattened;
• Hands at the seams.

Without bending the lower back, we bend the knees and hip joints, we take dumbbells in our hands. When using dumbbells of significant weight, knitting can be used - this will allow you to go a long distance, but will relieve the load on the flexor muscles of the fingers. Another option for “facilitating” the hand is a closed “overlap” grip, when the thumb rests on the dumbbell bar, the rest cover it and firmly fix it to the projectile.

And so, the burden is in the hands, the shoulder blades are brought together, the back is straight. Knees slightly bent, feet shoulder-width apart. We take the first step - the heel is placed on an imaginary line passing from the toe. Thus, the steps are short. Even a small distance you are unlikely to go too fast, thereby ensuring sufficient time for the muscles to be under load. A short step is also taken in order to reduce the range of motion in the lumbar vertebrae and in the hip joint - the most vulnerable to compression loads. The body is kept even throughout the farmer's walk, the shoulders are brought forward a little, the trapezius muscle, as it were, spreads out along the upper shoulder girdle.

With kettlebells

Initial position:

• Feet shoulder width apart;
• The back is straight;
• A deflection is fixed in the lower back;
• The arms are bent at the elbows, the wrists are tucked under the arms of the weights;
• The weights themselves rest on the elbows;
• The elbows are pressed to the chest, brought forward.

A more difficult modification of the farmer's walk is this option: the starting position is the same, but the weights are on the shoulders, held by the fingers of the hands, the arms are bent at the elbows, the elbows are spread apart.

Farmer's walk up the stairs

To increase the overall intensity of the exercise, as well as increase the load on the muscles of the legs and abdominals, the farmer's walk can be performed on the stairs. The weight is held in straightened arms, arms along the body, elbows are straightened. The back is straight, the shoulders are slightly rolled forward, the upper portion of the trapezoid is tense. We take a step one step up, transfer the weight of the body to the supporting leg, set the working leg to the upper step, with the combined effort of the quadriceps and biceps of the thigh, we unbend the leg at the knee and hip joint. We put both feet on one step, we take the next step with the supporting foot.

You can take each step to the next step, but this will limit the time the muscles are under load and create greater mobility in the lumbosacral joint.

complexes

This is interesting: Dumbbell swings to the sides: an exercise for the development of the shoulder girdle, techniques and recommendations for performing swings with dumbbells to the sides

Execution technique

The exercise is quite simple, but despite this, when performing it, there are some features that must be fully performed in order to achieve positive results.

Most often, when performing this training, it is recommended to use a special barbell that has a handle.

But this is not so important, so dumbbells and kettlebells are suitable in this case. The shells are placed at a small distance from each other and are located between them.

The back should be straight.
Tighten your abdominal muscles and take a sitting position in order to take the shells in your hands.
Then rise to a standing position, as if you are pushing yourself. Fix this position. You have to look straight ahead. This will be the starting position.
It is necessary to move forward very quickly and with short steps, while the shells should be on straight arms. The trajectory of movement should be in a clear straight line. Breathing during movement should be correct and even. After passing about fifty meters, the shells are located on the floor or the ground, turn around and come back. You need to go back and forth about ten times without being distracted by respite.

As mentioned earlier, you can use various kinds of weighting agents when performing this exercise.

These include:

1. Giri;
2. Dumbbells;
3. Barrels;
4. Bags with products;
5. Fittings;
6. Logs and all other weights that are at hand in the amount of two pieces.

Benefits and contraindications

The farmer's walk exercise is the movement of heavy projectiles from one place to another.

Therefore, the farmer's walk is used by strongmen - athletes participating in power extreme sports. The exercise also has other advantages that bodybuilders and crossfitters will appreciate:

• Strengthening the grip. The farmer's walk has a positive effect on the development of the muscles of the forearms and the power of the hands, which is useful in other strength elements, such as deadlifts.
• Working out the central part of the body. The muscles of the cortex are involved in all movements of the athlete, helping him to overcome heavy weights. If you want to progress in basic exercises - do the farmer's walk.
• Muscle growth. Long-term force impact during "farm" walking promotes hypertrophy of muscle fibers. An increased hormonal background helps to restore muscles, add mass and volume to them.
• Improved body balance. When performing the exercise, small muscles responsible for stabilization and coordination work. This develops the athlete's mobility and sense of balance.
• Increase endurance. Exercise helps to strengthen not only the muscles, but also the ligamentous apparatus of the legs, arms, and back. The athlete becomes less susceptible to power loads.

You should also be wary of "farm walking" when:

• shoulder sprain;
• disruption of the vestibular apparatus;
• serious diseases of the cardiovascular system.

CONTINUE TO USE THE BASIC EXERCISES

Let's go over the previous points again. And we'll start with my urgent request to continue to include basic grip exercises in your training - even if you are already an experienced athlete. You will ask why? Because with the help of basic exercises you build real strength and power, and various specialized exercises (for example, lifting weights with your fingers, working with a lever, etc.) help to finally shape your forearms and hands. If you completely stop doing basic exercises, you will have problems with further increase in the strength and size of the forearms, fingers and wrists. So, keep doing the "base" in your workouts, but once you feel proficient enough, start adding more specialized exercises to your program.

LIFTING WEIGHTS WITH ONE OR TWO FINGERS

Lifting weights with one or two fingers is an indispensable tool in developing maximum strength in the hands. There are two best ways to do this exercise. The first is a deadlift using a different grip - one hand with the palm to the body, the other - with the palm away from the body. Use only your index fingers, or only your middle fingers, or both. You can use a standard neck, 5cm or 6.3cm. If you have very large hands and powerful fingers, you might want to try the 7.5cm bar - although only people with truly gigantic hands can use such a heavy bar.

Lifting weights with one or two fingers is a very hard and brutal exercise. Making it HURTS!!! The entire load is concentrated on two fingers and pain can be very strong. That's why you need to go through the entire basic exercise program before you take on finger raises. This exercise is so difficult that it should be done no more than once every ten days or every two weeks. If you put too much stress on your fingers, then you can be sure that you will earn yourself a sprain, and this injury will set you back at least two months.

By regularly including one or two finger lifts in your workouts, you will one day realize that you can already hold quite a significant amount of weight in this way. I like to do 6.3cm barbell curls using my index and middle fingers, and I reached 136kg on this exercise. My training partner, Bruce Bullock, who naturally has huge hands and long, powerful fingers, lifts the same amount.

One or two finger raises are a very important exercise also because they involve some tendons and muscle fibers that are practically not affected by most other exercises. You will notice that one or two finger raises will give you a very deep feeling of working the muscles of the forearms.

This happens because muscle fibers are involved that cannot be used by any other exercises.

Earlier I said that there are two ways to lift the barbell with one or two fingers. The most common method I have already described above, but there is another method that I highly recommend to all dinosaurs. Firm "" sells the most useful little thing called "" (Eagle Loops). They are heavy duty straps made from nylon webbing. At one end they are attached to the neck, at the other end there are four loops - one for each finger, not counting the thumb. You can train four fingers at the same time, three, two or only one - at your discretion. I like to do two-finger deadlifts with "EAGLE LOOPS" using the index and middle fingers on each hand. This is an incredibly painful exercise, but it will turn your fingers into steel pincers in no time. You can use a LOT of weight on this exercise - Bruce Bullock and I do a two-finger deadlift with 205kg using "EAGLE LOOPS". Another useful application of "EAGLE LOOPS" is various exercises on the bar. Try finger pull-ups - this is a great exercise that will turn your hands into steel hooks. Again, you can train all fingers at once, or train them in any combination. The EAGLE LOOPS is a GREAT device for developing barbaric finger strength. It must be present in any basement hall where dinosaurs train.

Instructions for use

In total, there are four variations of farm walks, and there are about seven basic movements.

1. Weight between legs

Holding weights between the legs creates a special emphasis on the gluteal muscles.

duck walk

Take weights in your hands, bend over a little and, placing them between your legs in lowered hands, stomp forward. Keep your legs slightly bent, do not round your lower back. If there are no weights, hold a large dumbbell with both hands by the disc, placing it vertically. The weight should be at the level of the knees, not higher.

Important: do not look down! If you lower your eyes during the exercises that develop your balance, you will ruin everything. Looking down gives you a false sense of stability and puts more stress on your lower back and knees, shifting your center of gravity forward.

So look strictly in front of you at some distant stationary object.

2. Weight on the sides

So you can carry the heaviest shells. Because these exercises give unrealistic strength gains.

farm walk

Pick up dumbbells, kettlebells or even two barbells and go ahead. Keep your abdominal muscles in tension and slightly bend your knees. If the dumbbells in your gym are light, use a trap bar with barbell discs.

Walking with a suitcase

Take a heavy dumbbell in one hand and, trying to keep the body upright, go forward. Walk an equal distance for the right and left hands.

3. Weight in front of you

The advantage of this variation is the additional load on the biceps and the entire back chain of muscles.

Zercher Walk

Place the barbell on the elbows and, holding the projectile as close to you as possible, gently move forward. If holding the bar is uncomfortable for you, wrap the bar with a towel.

Bear hug

Hug and hold the sandbag upright. Instead, you can take a heavy disk from the bar or just a stone. As a last resort, hold the dumbbell vertically at your chest under the upper disk - as during squats with a dumbbell.

4. Weight above yourself

Holding the weight overhead works the entire core and improves the stability of the shoulder joints.

army walk

Grab a sandbag or a barbell and lift it over the top of your head like you would when doing a bench press. Keep your arms straight, legs slightly bent, lower back straight. You can also hold two dumbbells above you.

Inverted kettlebell

Take a weight, turn it upside down. Keep the forearm vertical, and keep the angle between the shoulder and forearm straight.

How to choose a load?

How many pounds and how far you carry can determine what exactly you develop with such a workout. Theoretically, "walking" can develop both strength and hypertrophy with endurance. Use these simple formulas to vary your own workouts:

Projectile weight*Distance, m

*% of your own weight

You will be interested

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.

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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.

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.