3 Reasons Why You Are Missing This Exercise

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 

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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

Farmers Walk

4×50 yd

:45 rest between sets

 

References

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.

The Gut Check Detox


The Gut Check Detox

 

2015 is almost over. Like most, the holiday season was filled with tasty items such as, alcohol, desserts, fried foods and all around delicious foods. The holiday delights taste great, but will cause crazy inflammation and weight gain, making you feel terrible! This guide isn’t to quench your appetite in finding some type of fad or shortcut, but to give you tangible information to jumpstart 2016, the healthiest year of your life.

 

  1. You are a walking car battery- When you eat fatty foods, junk food, basically the cramp you may know you shouldn’t eat. Your body becomes very acidic and as a result your body becomes inflamed and produces mucus. This inflammation and mucus is a big contributor to unwanted weigh gain and many illnesses that people feel this time of year. Detoxing periodically or during the last week of the year is an effective way to allow your body to repair itself. At SWXLLER, we preach that food is fuel, so think of a detox as a fuel system cleansing your body.

 

  1. Strive to be ALKALINE! To be alkaline, simply means bringing your body’s PH levels down to a lower level. The foods that help you become alkaline not only help heal your body, but help to reverse the effects of the damage that acidic foods do to your body. Forget all the “lose 10 pounds in 10 minutes” detoxes that you see all over the internet. True, these detoxes will help you lose weight, but they will also leave you extremely dehydrated and malnourished. The goal of any detox should be to bring your body to an ALKALINE state.

 

  1. Detoxing is only a jumpstart, not a fix. Whether you are seeking a desired body type, improvement as an athlete, or become healthier, you will have to make a lifestyle change. A detox is pointless, if you plan or unexpectedly consume a supersized #3 from your local fast-food restaurant days later. Sound nutrition principles followed for an extended period of time is the true key to dropping body fat.

 

This particular detox recipe has been effective at decreasing inflammation, excrete unwanted water, and helping you feel fantastic overall. For 48-72 hours depending on the severity of your circumstances, you will have 3 of these alkaline filled shakes, followed by 1 meal at the end of the day. The “end of the day” meal will include either salmon or chicken, celery or spinach, and wild rice or sweet potato.

 

The portion will be:

• 6 oz. protein

• 1 cup veggie

• 1 cup cooked rice or 4oz sweet potato

• Lastly, you will drink 1oz of water per pound of body weight each day of the detox.

 

The Gut Check Detox Shake:

• 1 whole Lemon ​

• 1/4 cup Natural Pineapple Juice

• 1tsp Moringa

• 1 Stalk of Celery

• 1/2 Cucumber

• 1 cup Kale

• 1/2 cup Blackberry

• 1/2 Granny Smith Apple

• 1/2 cup Papaya

• 1/2 cup Dandelion Root Tea

• 1 tsp Apple Cider Vinegar

How to Actually Get a Six Pack

Marketing-the action or business of promoting and selling products or services, including market research and advertising.

The search for the almighty “6-pack” is a tricky one filled with loads of false truth’s, dead ends, and essentially wrong information and in the naiveté of many consumers, this search has turned into a multimillion dollar business. Everywhere you look you see magazines with the latest “ secret” to chiseled six pack abs, or the holy grail of exercise you need to let those precious muscles shine through. However the truth behind this matter is that the bulk of information posted are merely gimmicks that will run you into a dead end if you are not equipped with the tools to sift through the clutter.

Basic bio mechanics tells us that the rectus abdominus (the abs) should be trained just as any other muscle, with progressive overload. But what is NOT normally talked about is the role of the core in bodily function. Your “abs” are show muscles and what should be more of a focus are the muscles that you CANT see.

The Core

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Your core comprises of your transvers abdominus, erector spinae, internal and external oblique’s, multifidi, and your rectus abdomius which you probably refer to as your abs. Your core is the most important part of your body in that all energy and movement initiates from your core and flows to your upper and lower extremities. In simpler terms, your core is way more than your abs.

How You Should Train Your Core

Your body works as a kinetic chain so what you read typically in fitness magazines is inaccurate in regards to core training. Let’s take the crunch for example. When you crunch you are putting your core in an unnatural position that causes other muscle groups in your body to overcompensate which causes an imbalance in the body. What actually starts to happen is that with excessive sit-ups and crunching comes lumbar spine problems and immobility of the hip extensor muscles by constantly being in a flexed state. Now one can get abs in this way but at what expense??

The Secret

The secret to the elusive 6 pack (probably wish I said this at the beginning don’t you haha) is HEAVY COMPOUND LIFTING, HEAVY CHOPS AND LIFTS, and LOADED CARRIES with a diet that helps you to achieve a body fat level below 10% in men and 18% in women. THAT’S IT. Squat heavy, deadlift HEAVY, Overhead press… HEAVY, chop something, lift something, carry heavy stuff for long distances, and clean up your diet. It sounds so simple but irrespective of all the fat burners, guru eBooks that you spends so much money on each year, and all those superfoods in whole foods, keeping things simple is the way to go in regards to getting a six pack.

Heavy compound lifting recruits many muscles in the core because of the need to keep the spine ridged during these movements. Think about it, when doing a heavy squat EVERY MUSCLE in your core are firing in an attempt to keep you from breaking your back. That’s serious core action!! Chops, lifts, and loaded carries help to strengthen muscles of the transverse abdominals and obliques and by complementing this work with a sound diet you will be able to see the fruits of your labor.

So…

Lift heavy stuff

+

Chop stuff

+

Lift stuff

+

Carry heavy stuff for long distances (being in a calorie deficit to lose fat)

=

SIX PACK ABS

 

Don’t be fooled… you want abs? REAL CRAZY CHISELD ABS?? Start lifting heavy, clean up your diet, and GIVE IT TIME. Once summer rolls back around you’ll be amazed once you lift your shirt.

~ Swxller