Learn how strength athletes develop general strength metrics and lay the foundation for maximum muscle growth while developing ultimate functionality. The topic of this article is the farmer's walk exercise. From it you can learn about the technique of performing the movement and get acquainted with various nuances. This exercise with an unusual name is familiar to most women, although they often do not know about it. It so happened that the stores are most often visited by women, and when they carry two bags of groceries, it is here that there is a similarity with the exercise we are considering today.
Benefits of Walking Farmer Exercise
Immediately, we note that the farmer's walk exercise is basic, since it uses a large number of muscles. Accordingly, the response of the organism will be complex. The hip, knee joint, ankle of the thoracic and lumbar spine, as well as the clavicle and scapula are actively involved in the work.
The main advantages of this movement are:
- Endurance increases.
- The muscles of the legs develop.
- The index of strength of the muscles of the core increases and the muscle corset of the spinal column is strengthened.
- The secretion of growth hormone is accelerated.
- The amount of consumed energy increases.
- Coordination develops.
- Can be done anywhere.
How is the Farmer's Walk exercise performed correctly?
This is a fairly simple exercise from a technical point of view, but it has some peculiarities. To perform the exercise, a barbell equipped with handles is most often used. At the same time, kettlebells or dumbbells can be used. Stand between the shells and, straining the abdominal muscles, while keeping your back straight, take them in your hands. By pushing the body up with your heels, you have taken the starting position.
Take short but quick steps in a straight line using correct breathing. The distance for one walker is usually from 25 to 50 meters. Having reached the finish line of this distance, it is necessary to lower the sports equipment to the ground. Then turn around and do it all over again in the opposite direction. In one lesson, you should perform from 5 to 10 such walks, without pauses between them.
Tips for Athletes on the Walking Farmer's Exercise
Sinking down for sports equipment, you need to perform a movement similar to a squat. In this case, it is necessary to ensure that the back remains level. Use the weight of the weights, which is determined by the formula - your body weight / 4.
For example, if you weigh 80 kilograms, then the weight of each shell should be 20 kilograms. Do not use wide strides, but try to mince at a medium pace. It is also necessary to ensure that the shoulders are not rounded, and the head is always directed forward. Probably, at first the exercise of the farmer's walk will be quite difficult for you and in this case you can perform from 2 to 4 "walks" lasting 30 seconds. Gradually you will need to increase the number of sets and increase the weight of the shells.
When researching this exercise, scientists have found that it is one of the best complex movements that can evenly load a large number of muscles. As a result, you not only increase your physical parameters, but also consume more energy. Also note that the farmer's walk exercise is competitive in the Strongmen discipline.
This movement can be called safe. The only exception is if the athlete has scoliosis or weak back muscles. In this case, you first need to focus on strengthening the muscular frame of the spinal column, and only then can you begin to perform this movement.
It should also be remembered that when using a lot of weight, you will be pulled forward, which will cause your back and shoulders to round. This can cause injury and you need to choose the right weight. We have already discussed how to do this above. Admittedly, most builders ignore this exercise or have never heard of it at all. They are convinced that the farmer's walk exercise is completely useless and will not bring the desired result. This is a serious misconception, because if you follow all the technical nuances, you can effectively work out a large number of leg muscles and, as a result, achieve a strong hormonal response of the body.
This movement engages the muscles in the legs, back, and shoulder girdle that no other exercise can do. All this will lead to a powerful release of the male hormone. Taking long strides can cause severe overload on the joints and tendons. As a result, injury is possible.
If you lower your head down, then reduce the load on the trapezium, but on the spinal column, on the contrary, increase it. Look straight ahead and do not lower your head.
Mikhail Koklyaev performs the farmer's walk exercise in the following video:
