The farmers walk is an incredibly simple exercise that is accessible to all. Provided you have stable footing, we will likely send you on a walk with some weights.

You pick up a dumbbell/kettlebell/weights of any kind and take it for a walk. The weights you use and the distance you walk can create very different responses. Heavy weight for short distances will tire you out in a very different way to lighter weights for longer distances.

Its awesome for any goal - performance, fat loss or muscle building!

Due to its simplicity, it is hard to get wrong - just be mindful of the pick up of the weights so that you keep your back straight. Other than that - you are good to go.

Here is why the exercise is so beneficial.

GRIP STRENGTH

With the weight in your hands, your grip is going to get stressed. Building a strong grip has a multitude of benefits, but the primary one is that if you can grip a weight confidently, you can better command that weight.

A pull up becomes easier when your hands are stronger
A kettlebell swing becomes easier when your hands are stronger
Pulling someone to safety from a cliff edge becomes easier when your hands are stronger.

Farmers walks very actively train your grip strength - this alone makes them worthwhile.

CORE STRENGTH

During a farmers walk you can bear a lot of additional weight on your skeleton! You have to keep your core upright, tight and organised to avoid wilting and collapsing. Everything around your torso will be rock solid so you can walk confidently and tall. The stronger you get, the heavier the weight and the longer the duration - the harder this becomes. If you can carry the equivalent of your bodyweight for a decent distance, you have a strong core - fact.

LUNGS!

Try this with the right amount of weight/distance and you will be gassed! There is so much tension, you can’t breathe in a nice relaxing way. Your heart rate will increase, sweat will pour and when you put the weight down - you will be blowing!

MENTAL TOUGHNESS

Farmers walks are very uncomfortable! You will want to put the weight down! By pushing through, you overcome that little voice in your head that says “give up!” - That is valuable, and will translate to other exercises so that you can push harder - for longer.

STRONG BODY

Strong acts, like carrying a load of weight, build strong bodies - not just in function, but also in appearance. Your muscles and joints will work and build stability through the additional load and, in time, you will build an overall robustness that few other exercises will come close to.

The weight is relative to the individual picking it up. Big weight looks impressive, but like anything - it needs building up. If you are new to it - start small and you will get an awesome response.

To get started with these - we recommend you do these at the end of your session. Doing them at the start can render the rest of your session incredibly difficult as your grip, nervous system and general energy levels will take a big hit. Doing them at the end is a good way to get rid of any residual strength you may have left and ensure you earn that recovery.

Do farmers walks as often as you can - you may ease up on the weight if you feel particularly battered, but the more you do them, the quicker your body adapts and the faster you become a beast!

A good way to start is to take two weights you could deadlift for 10 reps - walk them as far as you can in 60s, and bring them back as fast as you can. Aim to put them down as few times as possible, and if you do - take 3 deep breaths before getting back on them!

If you have any questions on Farmers Walks, and how to incorporate them into your training - get in touch below - We are happy to help and will get back to you ASAP

FARMERS WALK