Farmer's walk that develops. Exercise "Farmer's Walk": description, technique. Exercises for all muscle groups. Technique for the exercise "Farmer's Walk"

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

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 to you something indescribably light - weight own body will cease to be felt, at least by half.

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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 brought together.
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 significant weight, knitting can be used - this will allow you to go a greater 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 muscles of the upper shoulder girdle with the "farmer's walk", there are the following exercise options.

With kettlebells

Starting position:

Legs shoulder width apart. The back is straight, a deflection is fixed in the lower back.
If you have a strong grip and forearm muscles or want to strengthen them, hold the kettlebells by the handles.
If you do not have enough strength to hold them in this way, use the following option: the arms are bent at the elbows, the wrists are tucked under the handles of the weights, the weights themselves rest on the elbows. Elbows pressed to chest, brought forward.

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.

Grab it and carry it! What is a farmer's walk and why everyone needs it

A guide to an ancient and super-effective exercise.

Farmer's walk, she's a "hellish walk", she's "took and drag." This exercise is able to develop the muscles of the whole body and make a person devilishly strong.

"Soviet Sport" has compiled a guide to " farm walk”- a forgotten movement that has triumphantly returned to fitness today.

What is a farmer's walk

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Publication from 2017 6th Strongest U80KG Man(@richyu54) Apr 8, 2018 at 5:05 am PDT

A farmer's walk is an exercise in which an athlete walks with weights in their hands for time or distance. Strongmen and CrossFitters perform the farmer's walk with barbells that have special handles. Often athletes do it with a trap reef, a car tire, or with a special platform that you can stand inside. But the value of the "farmer's walk" is that any weights can be used as a load. Weights, dumbbells, barbells will do, and if they are not there, then good option there may be buckets, canisters, or large containers of sand or water. Everything that is heavy and that can be carried in the hands is suitable for a "farmer's walk".

What effect will the "farmer's walk" give?

Brooks Kubik, US Bench Press Champion and strength training, called the "farmer's walk" one of the most effective exercises invented by man. "Its regular execution makes a person massive and devilishly strong," Kubik wrote.

Despite the unusual name, I'm sure many of the farmer's walks are familiar firsthand, especially to 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 learn further.

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 such a 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 going to 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 an 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 can also be used in bodybuilding to increase the athlete's strength and endurance performance.

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.

The Farmer's Walk is really just an amazing exercise for developing major muscle groups, improving strength, endurance and strengthening the entire muscle core. main feature this exercise in that you can perform it anywhere, with any weights: with dumbbells, heavy bags, with barrels or pancakes from the barbell. All you need to complete the farmer's walks are heavy objects that you can pick up and drag to a certain point. It can be 50 meters (then the weight of the shells should be large enough), 100 meters or even 1 km (with small weights).

The farmer's walk can be done as short distances with heavy weight and high speed, and for longer distances, with moderate weight and average speed movement. Are you unable to go to the gym in the summer? Are you leaving for a village or country house? Then the farmer's walk exercise is perfect for you to maintain muscle tone body. And in nature, this exercise is doubly pleasant. Take, for example, a couple of cans of water in your hands and do a couple of sets of this exercise.

Technique for performing the exercise "farmer's walk"

Get in between the projectiles. Take them in your hands (just like you carry heavy bags in two hands). Before lifting the shells, slightly arch your back, sit down a little (as when doing a deadlift), pull your shoulder blades back, head slightly raised, tighten your lower back, straighten your legs and start walking. Steps should be made small, adding a little pace as the distance progresses. The main technical feature is that you need to constantly monitor your shoulder blades - they should always be brought back slightly, the shoulders slightly raised, the movements are smooth and springy, try not to lower your head.

Working muscles

The farmer's walk is an exercise that develops a large number of muscle groups. This is a truly basic exercise that involves gluteal muscles, quadriceps, back of the thigh, calf muscles, trapezium, shoulder girdle, as well as the whole muscle corset holding spinal column. And, of course, the muscles of the hands also receive a significant load. When using sufficiently large weights in this exercise, the hypertrophy of the working muscles anatomically correctly develops the form of an athletic physique.

Exercise "Farmer's Walk" is also a basic discipline for strongmen. Their main criteria for the successful execution of this movement is speed, strict technical execution of the steps and the entire exercise as a whole and, of course, a strong grip that allows them to hold very heavy weights in their hands.

Therefore, doing farmer's walks is a good basic movement that athletes can use to strengthen their core muscles in a wide variety of sports. And it is definitely worth a try in your workouts.

To diversify workouts and make them universal for the gym and outside it allows 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 the 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 exercise, the farmer's walk, 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 ones);
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.

What muscles are working?

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 hand, 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. Reduce the load on shoulder joints allow slightly raised shoulders.

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.

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