Farmer's Walks.

Farmer's Walks using Dumbbells

 Some times the solution to a problem can be very simple. (Simple doesn't always mean easy)

A great example of this is picking out exercises to get stronger. There are so many exercises out there that it is confusing picking which ones to use to. Today's blog post is about something that worked hundreds of years ago, and will still work for you today. (Walk while carrying something heavy)

If you have ever watched a strong man competition, you have probably seen Farmer's Walks.

Lately I have been reading and watching a lot about Farmer's Walks. You can also call them loaded carries, suit case carries or what ever name works for you. There are many variations, but today I will only cover the basic movement.

Why should you consider adding Farmer's Walks to your strength building routine?
  

1. They are easy to learn. If you can walk, you can learn how to Walk like a Farmer.
2. They build strength in your entire body. (Head to Toes, Heart, Muscles and Bones)
3. They teach you how to use proper posture while moving.
4. They can help you lose weight
5. The strength you build carries over when doing activities such as: cutting the grass, walking up and down stairs, carrying  groceries in from the car, etc.       

I'm sure there are many other benefits to Farmer's Walks.

How should you begin using Farmer's Walks?

1. Begin with a Dynamic mobility warm up to prepare your body for this challenge.
2. Be sure you know how to hold the proper posture before adding any weight to your movements.              

Great Posture

Lousy Upper Back Posture

If you look at enough pictures of Farmer's Walks, you are going to see a lot of bad posture. If you can't keep your head and shoulders in the correct spots, you shouldn't be holding weights in your hands while walking.

     3. Begin using very light weights (5 to 10 pounds in each hand)
     4. Walk for 30 to 90 seconds or until your grip gives out. The length and speed of your steps is dependent on what you can control. As the weights get heavier, the length of your strides will become smaller and the speed you are walking will slow down.  
     5. Recover for 30 - 90 seconds depending on the intensity of your walk. 
     6. Repeat this from 3 - 6 times. 
     7. Be sure to keep a slight bend (don't lock out your knees) as you walk. This will protect your knees.
      8. Be sure to master the movement before increasing the intensity. Any time you add a new exercise, error on the side of caution. The easiest way to get injured is to have your body do something it isn't prepared for. (Too Much, Too Soon.)

I recommend only performing Farmer's Walks twice per week. They can be done after a regular strength training session for more of a cardio conditioning drill. You can work on using the same weight for longer periods to build endurance, use heavier weights for more strength or any combination of the two. An Ex. Once per week use them more for strength and once per week use them more for endurance. 


There are many ways to add more challenges to Farmer's Walks. In my next post, I will discuss how to add more challenges (where you carry the weights can make a big difference) to you Farmer's Walks when you are ready for that.