When training it is the simplest of exercises that produce the best results. Sadly, so many people are caught in the web of misinformation, doing all types of variations of made up exercises that produces no adaptation on the body. If you are new to lifting it is imperative that you build a proper foundation regardless of your training goal. So yes I know you are waiting to know what this magical simple exercise is right? Read on to find out!
Im Only Making One Trip to Carry These Groceries
You ever wonder why when you pull this extreme feat of laziness, that you feel extremely winded? Well what you are doing is actually an exercise called the farmers walk. Farmers walks were originally thought of as a strict strongman event lift and became a staple in the worlds strongman completion in 1983. Although farmers walks are one of the most functional exercise around, so many people neglect this simple exercise.So why is an exercise so basic and so effective at burning fat and gaining muscle rarely seen in gyms today?
1.Farmers walks strengthens your “pillar
When performing the farmer’s walk, you are activating a major number of muscles in your pillar. The pillar, which was first described as the core, compromises of the entire trunk region of your body from the hips to the shoulders. When you strengthen this area you greatly improve your body’s postural stability. The more stable your body is the better you can move in multiple directions, which can be advantageous if you are an athlete. Strengthening of the pillar also activates your transverse muscles. Forget about your six pack (although we will talk about that later), the muscle that you cannot see are the muscles underneath your “show muscles” that drive strength development. So if you wish to get crazy strong, you can’t miss out on this key movement
2. Reduced chance for injury
Squatting and always get “a thing”? You know, that thing, that little twinge that causes you to move to the leg press for a few weeks? Well that “thing” is a breakdown of the small muscles that help you stand up right. Farmer’s walks can help to clean that up tremendously and performing farmers walks for a length of time can actually increase numbers on your squat. The more preventive measures you can do in the gym to stay healthy, the better!
3. Farmer’s walks burn CRAZY amounts of BODYFAT
You don’t always have to run to do cardio. Performing farmers walks can strengthen your cardiovascular system, not to mention make you feel like you are literally about to die. My father actually has just been introduced to farmers walks, and just like a father, he underestimated its effectiveness. Pop went for the gusto from the start using 100lb dumbbells (PLEASE start off what with you can do, don’t do this ) and he told me that before he walked 30 feet he was huffing and puffing and has to drop them. Farmers walks do this by causing your heart to pump more blood to your muscles to perform the activity. Acting in the same way as running, you body recognizes this activity as cardio and overtime will create the same adaptation that sprinting will do in regards to body composition. Now this is provided that you are eating at a slight calorie deficit to lose weight.
Let me not forget… farmers walks build a crazy six pack.. thank me later!
Although farmers walks are a simple movement, I never want to leave you without giving you information on how to perform. Check this video out below to see how to perform the famers walk. Once you watch the video, try this workout for a finisher after one of your training days:
Using two dumbbells, grab each dumbbell and walk a path down and back 50yds. Rest for 45 seconds in between, and perform for 4 sets
:45 rest between sets
Carter, C. (2014). Why a Strong Pillar is Critical for Soccer. Retrieved March 13, 2016, from http://blog.sklz.com/expert-knowledge/strong-pillar-critical-soccer/
Spriggs, D. (2015). The Farmers Walk: Why You Should Do Them – Starting Strongman. Retrieved March 13, 2016, from http://startingstrongman.com/2015/01/27/the-farmers-walk-why-you-should-do-them/
Minor Bowens, CSCS is a sport performance coach at The University of Louisville and founder of The Swxller Company. A former division 1 two sport athlete and certified strength and conditioning specialists, Minor strives to provide readers with the most relevant information to help people reach their individual training goals. Following the philosophy of “growth mindset”, Minor works to improve the performance of his athletes and well as himself daily and believes that you have to “walk the talk.