Cast Iron Walker: Everything You Ever Wanted to Know About the Farmer's Walk. The farmer's walk is a great basic exercise! Farmer's walk with two dumbbells

And the history of our reader Timothy: “I have such a problem: I seriously injured both knees - I played football at my leisure, they say. I can’t do almost anything in the gym, although I really love this business. It is clear that there is no talk of squats and deadlifts at all, but the problem is that I can’t even press properly, it hurts to rest my bent legs on the floor. As a result, only standing exercises on straight legs are available, and that's it. I really don’t want to lose the shape accumulated over five years of constant training. Maybe you will offer something, otherwise no one can advise me anything other than “pool and Pilates” ... "

Timothy, it is not difficult to help your grief, because in the arsenal of inventive trainers there are exercises called “farm walk”. Basically it's just walking with heavy objects that you hold on to in various ways.

The inventor of these exercises is the American trainer and discus thrower Dan John. In 2001, being badly injured, he, like you, could not fully train and was forced to do only farm walks just to feel the ownership of the process of lifting weights. However, after his injury went away, John noticed that he began to look better, and in strength exercises show more serious results.

Dr. Stuart McGill, a professor at the University of Waterloo (a well-known specialist in the field of spinal health), in one of his studies proved that the exercises that Dan John practiced are serious workout for the muscles of the cortex, and this is a considerable plus. After all, the stronger your core, the more efficient your hips, arms, and back work. In addition, farm walks increase strength endurance, which allows you to recover faster and process more training loads.

Walk here

1. Tighten the deltas

Wherever you hold the weight - in your hands down, over your head or in any other way - make sure that the deltas remain tense, and your shoulder joints- stable.

2. Drop your chin

In no case do not lift your head. Look straight ahead.

3. Keep your back

Think of farm walks like planks in vertical position. Do not allow deflections in the lower back, keep it in a neutral state of tension.

4. Draw in your belly

Tighten the press. Relax - immediately create a dangerous load on the lower back. So the whole approach control the abdominal muscles and do not give them relief.

5. Work hard

These exercises belong to the category of self-regulating. That is, any weight that you are able to simply hold for the required number of seconds can be worn without much fear of injury.

6. Squeeze the handle

The stronger your grip, the more active the whole core will work.

7. Walk more often

Small steps of 20-30 centimeters will help you keep your body in tension and not lose your balance.

Instructions for use

In total, there are four variations of farm walks, and there are about seven basic movements.

1. Weight between legs

Holding weights between the legs creates a special emphasis on the gluteal muscles.

Take weights in your hands, bend over a little and, placing them between your legs in lowered hands, stomp forward. Keep your legs slightly bent, do not round your lower back. If there are no weights, hold a large dumbbell with both hands by the disc, placing it vertically. The weight should be at the level of the knees, not higher.

Important: do not look down! If you lower your eyes during the exercises that develop your balance, you will ruin everything. Looking down gives you a false sense of stability and puts more stress on your lower back and knees, shifting your center of gravity forward. So look strictly in front of you at some distant stationary object.

2. Weight on the sides

So you can carry the heaviest shells. Because these exercises give unrealistic strength gains.

Pick up dumbbells, kettlebells or even two barbells and go ahead. Keep your abdominal muscles in tension and slightly bend your knees. If the dumbbells in your gym are light, use a trap bar with barbell discs.

Take a heavy dumbbell in one hand and, trying to keep the body upright, go forward. Walk an equal distance for the right and left hands.

3. Weight in front of you

The advantage of this variation is the additional load on the biceps and the entire back chain of muscles.

Place the barbell on the elbows and, holding the projectile as close to you as possible, gently move forward. If holding the bar is uncomfortable for you, wrap the bar with a towel.

Hug and hold the sandbag upright. Instead, you can take a heavy disk from the bar or just a stone. As a last resort, hold the dumbbell vertically at your chest under the upper disk - as during squats with a dumbbell.

4. Weight above yourself

Holding the weight overhead works the entire core and improves the stability of the shoulder joints.

Grab a sandbag or a barbell and lift it over the top of your head like you would when doing a bench press. Keep your arms straight, legs slightly bent, lower back straight. You can also hold two dumbbells above you.

Take a weight, turn it upside down. Keep the forearm vertical, and keep the angle between the shoulder and forearm straight.

How to choose a load?

How many pounds and how far you carry can determine what exactly you develop with such a workout. Theoretically, "walking" can develop both strength and hypertrophy with endurance. Use these simple formulas to vary your own workouts:

Projectile weight*Distance, m

*% of your own weight

CrossFit Exercises Difficulty 5K 0 Today we are going to tell you about the CrossFit exercise Farmer's walk. What can be said about the benefits of the farmer's walk exercise?

The muscles of the legs and the press work in a balanced way, the load is evenly distributed between the muscles of the press, thighs, legs and feet. At…

CrossFit Exercise Difficulty 5K 0

Farmer's walk

Today we will tell you about the Farmer's walk CrossFit exercise.

The benefits and harms of exercise

What can be said about the benefits of the farmer's walk exercise? The muscles of the legs and the press work in a balanced way, the load is evenly distributed between the muscles of the press, thighs, legs and feet. At the same time, all of the listed muscle groups work in a single "bundle", mutually complementing and reinforcing each other. After a farmer's walk, an ordinary walk will seem indescribably light to you - weight own body will cease to be felt, at least by half.

But where there are pluses, there are also minuses. The downside is the risk of injury in the lumbar spine. During walking, the articulation between the pelvis and the spine is actively working, in the vertebrae lumbar the spine is in rotation. This type of mutual movement of the vertebrae is not very useful and is limited by the powerful ligamentous apparatus of the spine. Taking weights in our hands, we repeatedly increase the load on this ligamentous apparatus and increase the risk of injury. The way out is to avoid the farmer's walk during the first years of active CrossFit training until you get a powerful core, or use a weightlifting belt. The first option is preferable, since the belt in any case will remove part of the load from the abdominal muscles, especially from the oblique ones, and from the extensor of the spine.

Exercise technique

There are several options for the farmer's walk exercise, namely with dumbbells, kettlebells, or other weights.

With dumbbells

We take weights from the floor.

The loin is bent, fixed;
The shoulder blades are flattened;
Hands at the seams.

Without bending the lower back, we bend the knees and hip joints, we take dumbbells in our hands. When using dumbbells of considerable weight, knitting can be used - this will allow you to go a long distance, but will relieve the load on the flexor muscles of the fingers. Another option for “facilitating” the hand is a closed “overlap” grip, when the dumbbell rests on the bar. thumb, the rest cover it and rigidly fix it to the projectile.

And so, the burden is in the hands, the shoulder blades are brought together, the back is straight. Knees slightly bent, feet shoulder-width apart. We take the first step - the heel is placed on an imaginary line passing from the toe. Thus, the steps are short. Even a small distance you are unlikely to go too fast, thereby ensuring sufficient time for the muscles to be under load. A short step is also taken in order to reduce the range of motion in the lumbar vertebrae and in hip joint- the most vulnerable, for compression loads. The body is kept even throughout the farmer's walk, the shoulders are brought forward a little, the trapezius muscle, as it were, spreads out along the upper shoulder girdle.

In the technique described above, the main load falls on the muscles of the girdle of the lower limb. The back, trapezium and arms perform only static work, with the main load falling just on the flexors of the fingers. In order to more seriously load the "farmer's walk" of the muscles of the upper shoulder girdle There are the following exercises.

With kettlebells

Starting position:

Feet shoulder width apart;
The back is straight;
A deflection is fixed in the lower back;
The arms are bent at the elbows, the wrists are tucked under the arms of the weights;
The weights themselves rest on the elbows;
Elbows pressed to chest, brought forward.

A more difficult modification of the farmer's walk is this option: the starting position is the same, but the weights are on the shoulders, held by the fingers of the hands, the arms are bent at the elbows, the elbows are spread apart.

Farmer's walk up the stairs

To increase the overall intensity of the exercise, as well as increase the load on the muscles of the legs and abdominals, the farmer's walk can be performed on the stairs. The weight is held in straightened arms, arms along the body, elbows are straightened. The back is straight, the shoulders are slightly rolled forward, the upper portion of the trapezoid is tense. We take a step one step up, transfer the weight of the body to the supporting leg, set the working leg to the upper step, with the combined effort of the quadriceps and biceps of the thigh, we unbend the leg at the knee and hip joint. We put both feet on one step, we take the next step with the supporting foot.

You can take each step to the next step, but this will limit the time the muscles are under load and create greater mobility in the lumbosacral joint.

complexes

Farmer's walk. We study all the subtleties and secrets

My respects to the whole honest company ABC of Bodybuilding! Wednesday on the calendar 3 February, which means that today we are waiting for a technical note, and we will talk in it about the farmer's walk exercise.

After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and the advisability of including it in your training program.

So, sidown pliz, we begin.

Farmer's walk. What, why and why?

Despite the unusual name, I'm sure many of the farmer's walk is familiar firsthand, especially women. Why is it closest to them? Everything is very simple, precisely because ladies are responsible for the food security of their families and go shopping more often. So, here our worker entered the store with empty bags and after a few minutes she came out, loaded with shopping bags, with different products in two hands. Such a picture can be seen very often - a woman walks with two heavy bags, and it is she who is similar to the farmer's walk exercise. In what - we will find out later.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The farmer's walk is a compound exercise, i.e. many muscle groups take part in the work, and the effect on the body is complex.

The muscle ensemble of the exercise includes the following forces and units:

dynamic: hip/knee – extension, ankle – plantar flexion;
static: spine (thoracic / lumbar) - extension, scapula / collarbone - lifting up, fingers - flexion.

Full muscle atlas is the following picture:

Advantages

By performing the Farmer's Walk exercise, you can expect to receive the following benefits:

development of endurance athlete;
general development of leg muscles, both strength and mass;
development of the strength of the core muscles and the creation of a natural corset supporting the spine;
increase deltoid muscles upper shoulder girdle;
development of grip strength;
stimulation of growth hormone;
the ability to overcome the training plateau;
increased calorie consumption;
development of coordination;
the ability to perform at home without going to gym.

Execution technique

The exercise does not belong to the category of difficult to perform, but it has its own characteristics. Step by step technique execution looks like this.

Step #0.

The classic projectile in this exercise is a barbell with handles, but dumbbells / kettlebells can be taken. Place both projectiles on the floor and stand between them. Tighten your abs, keeping your back straight, sit down and grab the barbells with your hands by the handles. Push yourself with the shells up with your heels and lock in, looking forward. This is your starting position.

Step #1.

With short and quick steps, move with the barbells in your hands in a straight line forward, while remembering to breathe. Move to 25-50 meters, put shells, turn around and do the same in the opposite direction. Complete 5-10 such "walkers" in one direction without rest between them.

In the picture version, all this disgrace looks like this.

Variations

In addition to the classic version of the farmer's walk, there are several variations of the exercise, in particular:

with dumbbells;
with weights.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

go down behind the projectile in the way you usually squat, and not taking it from the top position with a rounded back;
choose the weight for yourself based on the formula = body weight / 4 e.g. for an athlete 60 kg, the weight of each dumbbell should be 15 kg;
when walking, do not take wide steps, but mince with medium ones;
while walking, do not lower your head down and do not round your shoulders;
use a weightlifting belt when reaching serious weights;
if the exercise is difficult, start with 2-4 "walker" by 20-30 seconds each and gradually increase the weight of the projectile, time and number of sets.

With the theoretical side finished, now let's look at some practical points.

Is the farmer's walk an effective exercise?

According to numerous data on EMG muscle activity, the farmer's walk is one of the best complex exercises, evenly loading a large number of muscle groups. Such a total load allows you to achieve not only an increase in the strength and endurance of the athlete, but also burn more calories than in conventional (even multi-component) exercises.

The farmer's walk is a competitive exercise in the strongman discipline, but it can also be used in bodybuilding to increase the strength and endurance performance of an athlete.

Is the farmer's walk a safe exercise?

Fifty-fifty ... I.e. if the athlete initially has scoliosis and weak back, then he should not perform the exercise until a sufficient muscular frame of this group is formed. In other words, you must first build a solid frame and only then move on to the farmer's walk.

Experienced athletes with a laid base should remember that with the wrong weight (too much) it will roll you forward, causing your shoulders / back to round. Performing a walk in this technique threatens you with injury and shoulder joints.

Conclusion: work with the exercise is shown only after laying the foundation for the main muscle groups and with the correct choice of projectile weight.

Actually, we’ve finished with the main part, it’s time to move on to ...

Afterword

Today we got acquainted with the farmer's walk exercise. Have you used it before this article? Most probably not. Will you use after reading? Most likely not 🙂 I think it’s worth a try, because, in this way, you will have 1 tool to change yourself loved more. Therefore, we blow into the hall and run the theory in practice, good luck!

That's all, see you soon!

PS. and you use unusual exercises in your workouts, inject.

P.P.S. Did the project help? Then leave a link to it in the status of your social network- plus 100 points to karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

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Source: ferrum-body.ru

1 year ago

Diversify workouts and make them universal for the gym and outside of it allows an exercise with a sonorous name - a farmer's walk. With its help, you can achieve a significant improvement in strength indicators while developing endurance. This exercise involves different muscle groups, so it can be used to strengthen muscle corset and maintain body tone.

With all the advantages of the exercise, before including it in training, you need to analyze its features and think about whether it is right for you or not. Therefore, in the article we will carefully consider which muscles work in a farmer's walk, and master correct technique doing the exercise. And also find out how useful such training is and whether it has contraindications.

How useful is exercise?

The farmer's walk is a core strength exercise. By including it in your workouts and doing it regularly, you can talk about creating a natural muscle corset that supports the spine. As a result, here and beautiful posture, and the possibility to withdraw training process to a more professional level.

In continuation of the conversation about the farmer's walk exercise, the benefits of which are undeniable, it should be noted that with the right technique, it involves various muscle groups:

muscles of the legs (thighs, lower legs and feet) and arms;
abdominal muscles (we recommend basic exercises for the press in the gym);
shoulder girdle.

It is also important to note that the distribution of the load on these muscle groups occurs evenly. All muscles work, strengthening, complementing each other. After completing the exercise, ordinary walking, even for long distances at a sports pace, will seem like easy entertainment to you.

In addition, walking with weights allows you to:

Develop endurance, grip strength and muscle corset.
Enlarge deltoid muscles.
Effectively develop coordination of movements.
Increase calorie expenditure and budge if you hit a training plateau.
Perform the exercise in any conditions, if there are improvised means that can replace dumbbells and kettlebells.

Who should not do the farmer's walk?

Contraindications to performing a farmer's walk are:

Lack of common sense and overestimation of one's own capabilities. No need to immediately grab the kettlebell with a lot of weight and try to pass long distance. This exercise is important gradual buildup weight weighting and compliance with the technique (more on this later).
Exercise is contraindicated for those who have a weak back, scoliosis and other posture disorders. In this case, it is recommended to practice walking only after a strong muscular frame has been formed.
Performing the exercise is contraindicated in the stage of exacerbation of any chronic diseases.
Like any workout, the exercise should not be practiced during acute respiratory infections and when the body is weakened. Mastering the farmer's walk is best postponed until complete recovery.

The farmer's walk with dumbbells is one of the basic exercises, which includes the work of different muscle groups. At correct execution evenly develops the muscular corset and gives a tangible load throughout the body.

Muscle hypertrophy when working with large weights allows you to achieve an athletic physique, balance the proportions of the upper and lower parts of the body. What muscles work in the farmer's walk exercise can be found in the table.

Execution technique

Proper technique for doing the Kettlebell Farmer's Walk is the key to a safe and productive workout.

How is the exercise performed?

Preparatory stage

Determine how the exercise will be performed. With a small weight for a long distance or with a large burden, but for a short distance.
It is necessary to prepare the burden with which the exercise will be performed. The farmer's walk is equally effective with barbells, dumbbells, or kettlebells. The recommended load weight depends on physical indicators athlete pursued during the training goals and length of the distance.
Clear/prepare the passageway from obstacles and obstructions.

The workout itself

Step 1. We stand between the weights, which we first lay out in line with the feet. The farmer's walk can be done with two dumbbells or any other weight with the same weight in each hand.

Step 2 We take the projectile in our hands, while watching the posture. Keep your back straight while lifting weights. Performing a squat, we bend a little and bring the shoulder blades together, raise our head and lift the weight while inhaling.

Step 3 We move along the distance in small steps, gradually increasing the pace. We make sure that during the farmer's walk with dumbbells or other weights, the shoulder blades are fixed and in starting position. Slightly raised shoulders allow to reduce the load on the shoulder joints.

When doing the farmer's walk, pay attention to the following key points:

Flattened shoulder blades during the entire load;
The head looks straight, the chin is raised;
All movements (from lifting weights to walking) are smooth and springy.

The main mistake during a farmer's walk is rounded shoulders and back. The reason for this may be a weak muscular corset and an incorrectly selected working weight. Performing an exercise with a violation of technique can cause injuries to the spine and shoulder joints.

When including weighted walking in your training program, always be careful about the choice of sports equipment and their weight, follow the correct technique for performing the exercise and take your time. Don't forget that any power training directly affects the functioning of the ligamentous apparatus, and this is fraught with injury. You can remove part of the load from the muscles of the press and the extensor of the spine with the help of a weightlifting belt. At the same time, careful observance of the technique of performing the exercise is not canceled.

Source: sportfito.ru

This training is more familiar to the representatives of the weaker sex, this is due to the fact that it is women who most often go for food and return home with bags in both hands. That is, the principle of the exercise is something like this.

This type of training is very popular among experienced athletes, since it helps to work out the main muscle groups, helps to increase strength indicators, endurance, and has a great effect on improving the quality of ligaments and joints.

Training can be called optimally universal, it can be used without restrictions in their training by representatives of both sexes. It is also convenient in that it is very comfortable to perform it anywhere and for this you do not need to have special conditions and devices.

Execution technique

The exercise is quite simple, but despite this, when performing it, there are some features that must be fully performed in order to achieve positive results.

Most often, when performing this training, it is recommended to use a special barbell that has a handle. But this is not so important, so dumbbells and kettlebells are suitable in this case. The shells are placed at a small distance from each other and are located between them. The back should be straight.
Tighten your abdominal muscles and take a sitting position in order to take the shells in your hands.
Then rise to a standing position, as if you are pushing yourself. Fix this position. You have to look straight ahead. This will be the starting position.
It is necessary to move forward very quickly and with short steps, while the shells should be on straight arms. The trajectory of movement should be in a clear straight line. Breathing during movement should be correct and even. After passing about fifty meters, the shells are located on the floor or the ground, turn around and come back. You need to go back and forth about ten times without being distracted by respite.

As mentioned earlier, you can use various kinds of weighting agents when performing this exercise.

These include:

Giri;
Dumbbells;
Barrels;
Bags with products;
Fittings;
Logs and all other weights that are at hand in the amount of two pieces.

Easy to use barbells with handles

The safety of this training can be regarded as fifty-fifty. That is, if the athlete suffers from back diseases or has an injury, then the exercise should be abandoned until the health problem is resolved. It is also worth training according to this principle for those who already have a good and stable muscle frame. It follows that this exercise is still relevant for an athlete who has been practicing for more than a day.

It is very important to remember that the weight must be chosen adequate and not try to lift more than you are supposed to. If the athlete goes too far with weights, then when performing the exercise, a roll will be obtained. Which will lead to incorrect posture in which the shoulders and back will be rounded. This can lead to nasty injuries, which will knock you out of training in general for a certain time.

Therefore, include this exercise in training complex worth only experienced athletes with good physical training and there should be no experiments with large weights.

How effective is the exercise

According to many studies of the competent authorities in bodybuilding, this training can be called one of the best in complex exercises. It is very effective in helping to work out many muscle groups.

Walking also provides an opportunity to improve the strength and endurance of the athlete and is very effective for burning calories. This training is considered competitive, but it is also optimal for simple bodybuilding classes.

When performing this exercise, a large complex of muscles works. Many parts of the body are involved in the work and the following parts:

Hip and knee, which work on extension;
Ankle, which helps the foot to bend;
Scapula and clavicle, spine, fingers.

If we consider the picture that is provided on the work of the muscles, then on it you can see that almost all parts of the body are involved in the work when performing the farmer's walk exercise. And this suggests that training can bring optimal benefits to the athlete.