From grocery bags to car seats, buckets of water, and luggage, carrying heavy items in our hands is a relatively common task. When done correctly, it’s also a fantastic way to build strength. According to Kalle Beck of Starting Strongman,
The Farmers Walk puts the majority of muscles in your body under major amounts of tension for the duration of the exercise – your forearms control your grip on the implement, both biceps and triceps stabilize. Your entire upper back has to work against pulling your shoulders down and your chest crumbling, your core has to work to keep you from folding in half, your legs are need to walk and your cardiovascular system takes a beating.
The best part? It’s a really natural movement. It’s not like executing an Olympic lift with a thousand things to think about. You simply lift and carry. Keep your shoulders back, chest up, and walk. Here are some of the benefits to this movement as a means of exercise.
There are also many ways to farmer carry:
Check out these great articles for more information:
The Farmer’s Walk: Why You Should Do Them – Starting Strongman
Strongman Series: The Farmer’s Walk – Breaking Muscle
Power Clean: Work to a heavy triple
Back Squat (2010)
5@75%, 5@80%, 3-5@85%, 3-5@90%
10 Pull Up Toes 2 Bar *
14 Walking Lunges
Toes to bar has to be performed consecutively after a pull up. If you come off the bar after a pull up, you can’t perform a toes to bar without first doing a pull up again.