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Extended Farmer’s Walk
Posted on 9/15/20 at 8:51 pm
Posted on 9/15/20 at 8:51 pm
I pass this older guy every Tuesday on my morning run. I figure he goes about 3-4 miles, maybe more. Anyway, he’s carrying 20 lb dumbbells and he’s barely swinging them. Every so often, he presses them. Not sure if he has a rhythm or cadence for it.
Dude is fricking JACKED. Has anyone else tried this? Thinking about incorporating this on my off days (I walk a lot anyway).
Dude is fricking JACKED. Has anyone else tried this? Thinking about incorporating this on my off days (I walk a lot anyway).
13
Posted on 9/15/20 at 9:03 pm to Aubie Spr96
I do the farmers walk in the gym.
About four sets of 30-45 seconds walking around with the heaviest dumbbells I can carry.
It’s done amazing things for my traps and abs
About four sets of 30-45 seconds walking around with the heaviest dumbbells I can carry.
It’s done amazing things for my traps and abs
Posted on 9/16/20 at 8:11 am to Aubie Spr96
I think you can make the argument for the farmers walk being the single best overall movement for a wide variety of goals. I do them at least once per week, usually about 100-300 ft. per set as heavy as possible. You can use a bunch of different implements too - DBs, KBs, trap bar, farmers walk handles, etc. Really any kind of weighted carries are awesome like sandbag carries, overhead carries, one arm suitcase carries, etc.
Posted on 9/16/20 at 8:31 am to AyyyBaw
Agreed. When my gym was shutdown during the quarantine restrictions loaded carries, trap-bar deadlifts, RDL's, kettlebells swings and goblet squats with heavy kettlebells were the staples of my workouts. Loaded carries are a great for the core, glutes and shoulder health and can be a great finisher to your workout.
Posted on 9/16/20 at 9:05 am to Aubie Spr96
Farmer's walks are one of those movements that has a lot of carry over to overall fitness. I don't do it as much as I should, but I may add these back into my routine.
Posted on 9/16/20 at 11:24 am to Aubie Spr96
I've been doing a variant of this with a kettlebell extended overhead and I like it even better for my core
Posted on 9/16/20 at 12:03 pm to AyyyBaw
quote:
I think you can make the argument for the farmers walk being the single best overall movement for a wide variety of goals.
I hear this a lot which is why I asked. This guy is carrying a pair of 20 lb dumbbells at least 4 miles. It's kinda funny too because when I see him in the mornings, he's walking some little teacup dog.
Posted on 9/16/20 at 3:19 pm to Aubie Spr96
quote:
20 lb dumbbells at least 4 miles
Wow. I guess that’s why he’s jacked. That makes me tired just reading about it
Posted on 9/16/20 at 4:23 pm to Aubie Spr96
Thanks for posting this. I have never even heard of the farmer’s walk. I walk a lot, so I will try to incorporate it.
Posted on 9/16/20 at 5:41 pm to go ta hell ole miss
High school baseball coach made all the players that were failing a class carry a 45 pound plate above their head and walk around the circumference of the baseball field the whole practice. You had to do it until you had above a 70 in the class.
For me it was about 10 days and after 10 days I couldn’t believe how strong I was just by doing that 1 thing
For me it was about 10 days and after 10 days I couldn’t believe how strong I was just by doing that 1 thing
Posted on 9/17/20 at 7:14 pm to Aubie Spr96
I did the “jerry can challenge” simulation about a year ago. 53# kB in each paw and huffed it a mile. That was miserable.
Posted on 9/17/20 at 9:09 pm to Aubie Spr96
I've been meaning to add farmer's walks to my program so I think I'll start doing that this Saturday.
Posted on 9/18/20 at 8:54 am to Aubie Spr96
Good blogs on the benefits of loaded carries:
The Secret of Loaded Carries
Fix Everything with One Brutal Exercise
The Best Exercise for Body Hardness
The Secret of Loaded Carries
Fix Everything with One Brutal Exercise
The Best Exercise for Body Hardness
quote:
Loaded carries make the body work in a way that's not found in any other exercise: they combine a strong need to stabilize the trunk, dynamic movement, isometric tension in key muscles, as well as the need to fight "micro-oscillation," a minuscule but constant change in position that forces the body to recruit muscles to stabilize the load.
Loaded carries will...
Decrease body fat: Carries burn calories, promote an optimal hormonal milieu, and improve insulin sensitivity in the muscles.
Increase muscle mass: Loaded carries keep the muscles under tension for a fairly long time, initiate muscular contraction to fight micro-oscillation, and provide loaded stretching of muscles.
Improve hardness: The whole body has to work in maintaining rigidity to stay stable and fight micro-oscillation.
Boost the big lifts: Carries can have a profound impact on performance on the big lifts by making your core bulletproof.
This post was edited on 9/18/20 at 9:01 am
Posted on 9/18/20 at 1:36 pm to AZBadgerFan
Thanks for the links. Lots of good information in there. Running down some dumbbells to start using in my routine.
Posted on 9/18/20 at 2:21 pm to Aubie Spr96
I usually grab the 90 lbs dumbbells and walk about 40 yards and back 3 times. It busts my arse pretty good.
Posted on 9/19/20 at 9:22 am to BeachDude022
Did some farmers carries this morning at the gym. There's an outdoor basketball court with a lot of strongman equipment. Did a couple laps with empty suitcase barbells, then a couple laps with just a 45 lb plate in each hand.
Then I spotted one of these bad boys
I knew I couldn't handle 45s on all 4 corners and was too lazy to go find smaller plates so I put 2 45s on but on diagonal corners. Not exactly balanced but not unbalanced either.
I did these after squats, deadlifts, bench press, overhead press, lat pull-down, and barbell rows and the farmer's carries were easily the most taxing on my arms and shoulders. My traps and upper lats are on fire right now
Then I spotted one of these bad boys
I knew I couldn't handle 45s on all 4 corners and was too lazy to go find smaller plates so I put 2 45s on but on diagonal corners. Not exactly balanced but not unbalanced either.
I did these after squats, deadlifts, bench press, overhead press, lat pull-down, and barbell rows and the farmer's carries were easily the most taxing on my arms and shoulders. My traps and upper lats are on fire right now
Posted on 9/21/20 at 5:09 am to dbeck
Farmer carries have been a favorite of mine for a while so i decided to do a DIY I found.
Link for the site to make it
Link for the site to make it
Posted on 9/21/20 at 11:19 am to Aubie Spr96
quote:
pass this older guy every Tuesday on my morning run. I figure he goes about 3-4 miles, maybe more. Anyway, he’s carrying 20 lb dumbbells and he’s barely swinging them. Every so often, he presses them. Not sure if he has a rhythm or cadence for it.
Old time bodybuilder Steve Reeves was a big proponent. He called it power walking. I've been doing farmer's walks for a while, usually at the end of my workouts, but by that point I'm usually running short on time and/or energy. I probably should make them a separate workout.
Posted on 9/29/20 at 7:16 am to Jim Rockford
Got a set of 10 and 15 pound dumbbells today. I normally use the 50’s for short walks around the gym at work. I figure to start with the 10’s for the 1.5 miles around the neighborhood.
Thanks again for the links to the different carries.
Thanks again for the links to the different carries.
This post was edited on 9/29/20 at 7:17 am
Posted on 9/29/20 at 8:36 am to Aubie Spr96
Keep us posted. I'm interested in hearing results from all of you.
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