January 14, 2022 10 min read
The farmer’s walk is a trial of any man’s fitness level. It is a chance to show off your strength, resilience, muscle endurance, and overall stability. The farmer’s walk is often left for the most experienced powerlifters as it requires a significant amount of muscle strength. Although it is pretty demanding, it is a great compound exercise if you want to achieve a burly build. To help you get shredded with the farmer’s walk exercise, we have compiled the tricks of the trade.
The farmer’s walk tests your ability to lift heavy gym equipment. Also known as the farmer’s carry, it is a strength-training body conditioning exercise that touches many of the major muscle groups in the body. The farmer’s walk is an excellent addition to your workout routine to strengthen your muscles and increase muscle gain.
The farmer's walk is a simple yet highly impressive exercise that involves holding two dumbbells in each hand and walking a specific distance. It combines the power of lifting, grip strength, balance, coordination, great posture, and mobility to provide the ultimate body conditioning pack. While only a few gym enthusiasts are privies to the benefits of the farmer’s walk, other gym-goers choose to stick to the conventional habit of simply picking up a dumbbell.
While the latter is excellent for significant muscle groups, it is limited in benefits. The farmer's walk encompasses all the necessary boost that any builder needs. The farmer’s walk is an excellent addition to an already superb workout program regardless of athleticism.
The farmer’s walk is an excellent addition to the general fitness population. Whether you are a beginner or a professionally competitive bodybuilder, the farmer’s work is tailored for all. One of the major sects of athletes that benefit from the farmer’s walk is the bodybuilders. It doesn't matter if you are a fitness enthusiast or professional bodybuilder; the farmer’s walk can help you achieve a bigger muscle build by stimulating mass gain in these muscle groups. It increases overall mass composition, bone density, and body build.
Powerlifters or Olympic weightlifters whose activities revolve around lifting heavy gym equipment require immense upper body strength to achieve this. The farmer’s walk trains and strengthens the muscles of the upper body. It is a functional exercise that also improves grip strength, which makes it easier to lift heavier.
Although the farmer’s walk was formerly abandoned for the more muscular men as an event to show off their macho strength, it has since been integrated into the basic fitness routine of many men looking to get shredded. This surge in popularity is primarily due to the realization that the farmer’s walk, unlike some deadlift variations, not only targets the upper body but also includes the lower body muscles.
The farmer's carry is a full-body exercise that touches the major and minor muscle groups of the body. Because all muscles are connected, its effect spans the upper body, shoulder, chest, pelvis and even includes the entire muscle groups in the posterior chain. It packs a lot of contraction and places pressure on these muscles. All in all, the farmer’s walk would give you a run for your money. Other than being able to build your abdominal walls for a six-pack, here are some muscles activated during the farmer’s walk:
The farmer’s walk is a compound exercise that touches all the components of the body. Some of its benefits include:
The farmer’s walk is easy to execute, but it requires excellent attention to detail. It is fit for different people regardless of their current athleticism.
To do the farmer’s walk:
As you perform each repetition and your muscles begin to fatigue, you might reflexively adjust your form by launching over to accommodate the weight. This is a poor form that does not target the right muscles and increases the risks of injuries. To learn how to hold the proper form, here are some tips to help you along the way.
The farmer’s wall can be modified in various ways to suit your fitness level. By simply tweaking a feature of the standard farmer's walk, you are presented with advantages that fit your fitness goal. Some of these variations are easy to perform, and some require extra muscle pumps and energy. For increased power, pair your farmer’s walk workouts with the PRE-WORKOUT STACK, designed to provide increased energy, muscle fullness, and improved muscle endurance for an optimal workout session.
You can choose to modify the farmer’s carry by reducing or increasing the distance walked. Time takes its toll on your muscles, and you can tweak this element to suit your needs. You can also increase the load by going for heavier dumbbells to improve muscle contraction. Another variation is the trap bar or hex bar carry. This is the dumbbell farmer’s carry but with a hex bar. This variation would enable you to load more weight. It also adjusts your center of gravity to ensure your balance reduces the stress on your lower back.
A more fun variation is the waiter’s carry. This unilateral variation involves pressing a kettlebell overhead as you perform the walk. It is an excellent option for improving muscle imbalances on each side of the body, one at a time. There are lots of farmer’s carry variations waiting to be explored. Each variation is modified to focus on some muscles more than others and can be compiled for the ultimate farmer’s carry program.
The farmer’s walk provides a full-body workout of significant muscle groups in the body. It is great for muscle-strength, endurance, and mobility with added cardio advantage. It is a great way to get ripped in little to no time.
Combined with other full-body exercise for massive gains, the farmer’s walk is a great way to condition your body for an overall shredded look.