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Aubie Spr96
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lolwut?
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Extended Farmer’s Walk
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).


pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31770 posts

re: Extended Farmer’s Walk
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


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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts

re: Extended Farmer’s Walk
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.


AZBadgerFan
Wisconsin Fan
Scottsdale, AZ
Member since May 2013
927 posts

re: Extended Farmer’s Walk
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.


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boxcarbarney
LSU Fan
Constantinople Street
Member since Jul 2007
17041 posts
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re: Extended Farmer’s Walk
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.


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Yeti_Chaser
Member since Nov 2017
1319 posts
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re: Extended Farmer’s Walk
I've been doing a variant of this with a kettlebell extended overhead and I like it even better for my core


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Aubie Spr96
Utah Fan
lolwut?
Member since Dec 2009
29377 posts
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re: Extended Farmer’s Walk
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.


pwejr88
LSU Fan
Friend of Bill W.
Member since Apr 2007
31770 posts

re: Extended Farmer’s Walk
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


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40
go ta hell ole miss
New York Yankees Fan
Member since Jan 2007
8499 posts

re: Extended Farmer’s Walk
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.


dallastiger55
LSU Fan
Jennings, LA
Member since Jan 2010
20214 posts
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re: Extended Farmer’s Walk
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


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Shepherd88
Member since Dec 2013
3109 posts

re: Extended Farmer’s Walk
I did the “jerry can challenge” simulation about a year ago. 53# kB in each paw and huffed it a mile. That was miserable.


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dbeck
Arkansas Fan
Member since Nov 2014
20084 posts
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re: Extended Farmer’s Walk
I've been meaning to add farmer's walks to my program so I think I'll start doing that this Saturday.


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AZBadgerFan
Wisconsin Fan
Scottsdale, AZ
Member since May 2013
927 posts

re: Extended Farmer’s Walk
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

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 at 9:01 am


Aubie Spr96
Utah Fan
lolwut?
Member since Dec 2009
29377 posts
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re: Extended Farmer’s Walk
Thanks for the links. Lots of good information in there. Running down some dumbbells to start using in my routine.


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BeachDude022
New Orleans Saints Fan
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Member since Dec 2006
29760 posts

re: Extended Farmer’s Walk
I usually grab the 90 lbs dumbbells and walk about 40 yards and back 3 times. It busts my arse pretty good.


dbeck
Arkansas Fan
Member since Nov 2014
20084 posts
 Online 

re: Extended Farmer’s Walk
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


Zchlsu
LSU Fan
Alabama
Member since Jan 2011
3974 posts
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re: Extended Farmer’s Walk
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


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Jim Rockford
LSU Fan
Member since May 2011
78949 posts
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re: Extended Farmer’s Walk
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.


Aubie Spr96
Utah Fan
lolwut?
Member since Dec 2009
29377 posts
 Online 

re: Extended Farmer’s Walk
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.
This post was edited on 9/29 at 7:17 am


bamapoet
Alabama Fan
North Alabama
Member since Nov 2011
131 posts
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re: Extended Farmer’s Walk
Keep us posted. I'm interested in hearing results from all of you.


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