Farmer's walk maximum weight. Exercise "Farmer's Walk": description, technique. Exercises for all muscle groups. Benefits and contraindications

The Farmer's Walk is really just an amazing exercise for developing major muscle groups, improving strength, endurance and strengthening the entire muscle core. The main feature of this exercise is that you can perform it anywhere, with any weights: with dumbbells, heavy bags, barrels or barbell pancakes. 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. You are unable to visit gym 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 bend 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 entire 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.

One of the universal exercises that can be done even with kettlebells,
even with dumbbells, even with a sandbag or something else, is called farmer's walk. Its fundamental difference from other exercises with weights is the constant being in motion.

It is believed that movement under load (and the farmer's walk is one of
options) develops useful, applied strength of the whole body and improves
general physical condition.

Squats
presses, deadlifts make you stronger, but at the same time, this is not all that
needed to achieve athleticism. In addition to strength, there is also coordination and,
so to speak, "awareness of one's body." farmer's walk
helps to develop not only strength, but also these qualities.

I will say
To be honest, I haven't tried this exercise yet. I turn it on
periodically in training, but in order to fully penetrate
program, I do not have enough free space (I study at home) -
so that you can just go forward, and not make a turn in a circle through
step. 50 meters would be a straight track.

So, before moving on to the practical part, we list the advantages of the exercise:

Endurance

Work on the muscles of the core

Joint strengthening

Strengthening the grip

The ability to use a larger kettlebell in training (which you can’t use in other exercises yet)

Features of a farmer's walk with kettlebells

Unlike other projectiles with which the farmer's walk is performed,
weights are more variable in their position in space. Basic option
a farmer's walk is performed with weights (or one) in lowered hands.

Farmer's Walk - Basic Option

Take 2 kettlebells heavy enough for you. You must be in
able to maintain the correct body position with them. Perform a suitcase deadlift,
chest up - and start walking forward (or in circles if the room is
small). As you move, breathing quickens, the heart beats
more intense, and the grip weakens. In the end, there will be 2 thoughts “if only
do not unclench your fingers ”and“ I would like to master a couple more steps. ” It is no longer only
training of the body, but also of mental concentration.

A farmer's walk with one kettlebell, although it seems easier, requires more
inclusion of muscles so that the posture remains correct and you walk along
straight.

Farmer's walk with "weights on his chest"

This
option, unlike the usual farmer's walk, gives a respite to the grip.
The kettlebells will tend to pull your body forward, and your hips and muscles need to
will work to maintain stability.

If a
if you do it with 2 kettlebells, then the exercise becomes more difficult, because. weights
will put pressure on the diaphragm, causing the breath to become shorter and
intermittent muscle fatigue may come faster and you will have to
strain hard to complete the distance.

Walking a farmer with a kettlebell over his head

Way
to strengthen the shoulder joints and improve the endurance of others
muscles. Raise 1 or 2 kettlebells to your chest, then press them over your head and
step forward.

Changing the direction of movement will give an additional impetus to the work of the core muscles.

By the way,
compared to dumbbells in the same position, kettlebells are safer, because.
the weight is partially supported by the forearm. This results in less exercise.
grip, but more efforts are made to stabilize the body due to
outstretched arm above head.

Farmer's walk with a kettlebell upside down

reinforced
work on the muscles of the forearm and the press. When the weights are on the bottom
top, you may not get such a load on the heart as in others
options (because you will move more slowly), but there are others
Benefits.

Another potentially dangerous feature of such
positions - weights are easier to fall out of the hand when the grip is loosened. That's why
it is better to practice in places where the floor is not a pity.

Weights can be placed both in the arms bent at the elbows and straightened up.

How to properly include a farmer's walk in your workouts and 2 sets of exercises - in the next article

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 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 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 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.

What is the meaning of the farmer's walk? How to do this exercise correctly? Should I include it in my training program? You will find answers to these questions in this article.

Among professional athletes, the farmer's walk is one of the basic exercises, but among beginners it is little known. it effective method working out the main muscle groups and increasing their strength endurance, in addition, this way used to improve the functioning and strengthen joints and ligaments.

Key points

The Farmer's Walk can be performed by both men and women. One of the main advantages of such training is the ability to carry it out anywhere with any auxiliary items. That is, if you do not go to the gym, but work out at home, then the "farmer's walk" will be one of the exercises suitable for such conditions. In addition, if you do not have special weight-bearing equipment, then heavy bags, eggplants with water, etc. can serve as an analogue.

Depending on the weight of the auxiliary items that you will use during training, and your parameters, an appropriate distance is selected that the athlete needs to walk. As a rule, the length of the distance ranges from 100 to 200 meters, but sometimes professional athletes overcome up to a kilometer.

Another advantage of this exercise is the symmetrical pumping of muscles, because every athlete wants to have a proportionally developed body. Choose weight and distance either with a trainer or based on your physical indicators.

Muscles that are involved

By using the farmer's walk in your workouts, you'll be working multiple muscle groups at once. In this complex exercise, pumped:

Shin.
Quadriceps.
Back of the thigh.
Deltoid muscles.
Press.
Shoulder girdle.
The loin and muscles of the spine.

So, with the help of a farmer's walk, you will not only improve your body, but also form even posture and take your workouts to a more professional level.

note that this exercise also favorably affects the following aspects:

Improved coordination of movements.
Development of grip strength and endurance.
The ability to increase calorie consumption.

This means that the farmer's walk can be carried out by both novice athletes and professional athletes of any age category and any gender.

Execution technique

Please note that it is important to perform the exercise technically correctly, otherwise, you will not achieve the desired result. Initially, prepare everything you need for training. First, decide which farmer's walk method is best for you: a long mileage with a small load or a short distance with a heavy load. Secondly, choose a comfortable weight for yourself, it can be dumbbells, weights or household items of the same weight. Clear the area for walking before class.

As for the sequence of actions, follow the instructions below:

Put the weighting equipment on the floor and stand between it.
Controlling your posture, take the weights while inhaling (while lifting them, keep your back straight and bring your shoulder blades together).
Slowly move along the distance, gradually accelerating. Do not forget to pay attention to the position of the shoulder blades, which must be constantly brought together. If you can not strain your shoulder joints a lot, it is recommended to slightly raise your shoulders.

To perform this exercise, the muscles of the forearm must be well pumped, since they play the main role in the implementation of this workout, so preparation is required.

Making the workout harder

Professional athletes can complicate the task by moving not in a straight line, but on a hill or stairs. On the steps, the technique for performing the exercise remains the same. Please note that for each step it is necessary to transfer the body weight to the supporting leg, and then put the second leg on the same step. Such training increases the load on the muscles of the legs and abs.

One more more intense exercise is movement with weights on the shoulders, which must be held with the fingers of the hands. In this case, the arms should be bent at the elbows in a divorced position.

Key Points to Pay Attention to

In order not to injure the spine and get the most out of the exercise, follow these rules:

When lifting weights, do a squat with a straight back (do not take the projectile from the top position, as you injure the spinal region);
Take small steps;
To select the correct dumbbell size, use the formula: divide your body weight by 4 (the resulting number will be the required inventory weight for your workout);
Start with three sets of half a minute;
Use a corset or belt to reduce spinal movement;
During the exercise, keep your head straight, look in front of you, do not take your shoulders forward.

Please note that the farmer's walk is not only effective exercise for uniform pumping of muscles and increasing the strength and endurance of the athlete, and great way burning a large amount of subcutaneous fat.

Who is not suitable for this exercise?

It is not recommended to include a farmer's walk in the training program for those who have weak back muscles or scoliosis. In addition, this exercise is contraindicated for beginners using heavy weight, since the athlete, in this case, will be susceptible to injury to the shoulder joint.

Summing up, we can say that the farmer's walk is a complex exercise that is more suitable for people involved in sports for a long time. For beginners, it is recommended to perform this exercise only under the supervision of a trainer who will give the installation of the correct execution technique.

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 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 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 some of the load from the abdominal muscles, especially from the obliques, 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 significant 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 feasibility 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 the 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 to 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 a weak back, then he should not perform the exercise until a sufficient muscle 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? 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!

Everything, the end, until we meet again!

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- a 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 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 the farmer's walk, and we will master the correct technique for performing 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, there is both a beautiful posture and the opportunity to bring the 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. You don’t need to immediately grab heavy kettlebells and try to go a long distance. In this exercise, it is important to gradually increase the weight of the weight and adhere to the technique (more on that 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 that includes different muscle groups. When performed correctly, it evenly develops the muscular corset and gives a noticeable load throughout the body.