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Started By
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re: Extended Farmer’s Walk
Posted on 7/23/25 at 7:47 am to SquatchDawg
Posted on 7/23/25 at 7:47 am to SquatchDawg
When I do it, I use only so one arm at a time. Usually 30lb kettlebell on an treadmill with a 7% incline. I'll switch sides every minute. I don't know if it actually does, but it seems to work the core a lot more as you're balancing the weight with your core. It starts off easy, but get a mile in and sweat starts to pour. When I'm feeling extra ambitious, I'll throw on my backpack with a 30lb plate while also carrying the kettlebell. It's a good way to work on strength while also keeping my heart rate in the 130-150 range for a while. I'll adjust the incline as my heart rate gets higher or lower.
This post was edited on 7/23/25 at 7:48 am
1
Posted on 7/23/25 at 7:52 am to SquatchDawg
I have done them both ways and it does hit a little different. Two hands seems to burn the middle traps more. One hand seems to work the stabilizers and outer traps/upper back.
Thing I like about the double carry is I can really relax my shoulders and roll them back. I did tweak my back once about 8 months ago doing 70lb single arm carry. It happened when I was switching hands, probably something I did but it set me back a couple weeks.
Thing I like about the double carry is I can really relax my shoulders and roll them back. I did tweak my back once about 8 months ago doing 70lb single arm carry. It happened when I was switching hands, probably something I did but it set me back a couple weeks.
Posted on 7/23/25 at 9:06 am to Aubie Spr96
quote:
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).
Its not the farmers walks that makes him jacked...its that he is consistent with effective training
Posted on 7/23/25 at 9:12 am to BottomlandBrew
quote:
When I do it, I use only so one arm at a time.
This is called a suitcase carry. I find it is much more effective, especially with strengthening a person's core musculature. If anyone is having low back pain, especially unilateral low back pain (QL tightness), this is a great exercise for them.
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