The farmers walk exercise is a great full body exercise that will quickly get you in shape, and have a high carry-over to other exercises in your program (getting better at doing farmers walk will help you get better at other exercises). I have been using this exercise since my early teens when my boxing coach introduced me to it and made it part of our overall conditioning program. Since becoming a coach, everyone of my clients have incorporated the farmers walk into their program and all have loved the results and had a lot more fun than walking on a treadmill. Try it, you won’t be disappointed. Start: 1) Simply grab two heavy dumbbells and find an unobstructed path (100 feet minimum would be ideal). 2) Carry the dumbbells close to your body for either time (I prefer 20 to 30 seconds) or distance (I prefer 50 to 75 feet). 3) When you need to take a rest between your walks(make sure not to drop the dumbbells on your feet) take as long as you need of course to ensure good form and safety, but a 20 to 30 second rest would be ideal here. After a few farmer walks workout you will know what weight to select for both time and distance workouts. 4) You can take long or short stride lengths, whatever you prefer. 5) Stay tight throughout the exercise. Keep the body tight (squeezing the dumbbells hard, flexing your body’s muscles hard) 6) Make sure posture is normal. No flexing the neck or hips forward. This is a conditioning exercise and falls into the medium to hard intensity level, not extremely hard. You should feel refreshed after a farmers walk workout, not destroyed. 7) It’s hard to give a general recommendation on how to add farmers walks to your program without knowing your whole exercise routine. Some tips to go on would be; for timed workouts the distance covered in the workout would fall between 750 and 1250 feet, and the distance workout 1000 to 2000 feet. Workout length should be between 20 and 30 minutes, and farmer’s walks are always done in exchange for whatever cardio exercise you had planned that day, and always done last. 8) Good luck!
The farmers walk exercise is a great full body exercise that will quickly get you in shape, and have a high carry-over to other exercises in your program (getting better at doing farmers walk will help you get better at other exercises). I have been using this exercise since my early teens when my boxing coach introduced me to it and made it part of our overall conditioning program. Since becoming a coach, everyone of my clients have incorporated the farmers walk into their program and all have loved the results and had a lot more fun than walking on a treadmill. Try it, you won’t be disappointed.
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1) Simply grab two heavy dumbbells and find an unobstructed path (100 feet minimum would be ideal).
2) Carry the dumbbells close to your body for either time (I prefer 20 to 30 seconds) or distance (I prefer 50 to 75 feet).
3) When you need to take a rest between your walks(make sure not to drop the dumbbells on your feet) take as long as you need of course to ensure good form and safety, but a 20 to 30 second rest would be ideal here. After a few farmer walks workout you will know what weight to select for both time and distance workouts.
4) You can take long or short stride lengths, whatever you prefer.
5) Stay tight throughout the exercise. Keep the body tight (squeezing the dumbbells hard, flexing your body’s muscles hard)
6) Make sure posture is normal. No flexing the neck or hips forward. This is a conditioning exercise and falls into the medium to hard intensity level, not extremely hard. You should feel refreshed after a farmers walk workout, not destroyed.
7) It’s hard to give a general recommendation on how to add farmers walks to your program without knowing your whole exercise routine. Some tips to go on would be; for timed workouts the distance covered in the workout would fall between 750 and 1250 feet, and the distance workout 1000 to 2000 feet. Workout length should be between 20 and 30 minutes, and farmer’s walks are always done in exchange for whatever cardio exercise you had planned that day, and always done last.
8) Good luck!