The advantage of the exercise is that its implementation does not require a prepared site. The distance can also be any - from 50 meters to a kilometer. The differences here are only in the weight of the weights: for short distances it should be significant, for long distances it should be small. The type of weighting agents also does not play a fundamental role - these are dumbbells, and barrels, and pancakes from the bar, and even bags with groceries.

Performance

The main difference from the usual weight transfers in the "farmer's walk" is in the technique of its implementation. short distance implies fast walking and a heavy load, long - a measured step with a small weight. When lifting a load, you need to monitor your posture: bend a little, shoulder blades are brought together, shoulders are raised. Straining your lower back, lift the load and start walking, slightly speeding up the pace as you move. It is important not to lower your head and maintain the original posture for the entire period of execution.

Benefits for Muscles

The farmer's walk involves all the muscle groups that form the basis of an athletic build. When walking with weights, the muscles of the arms, lower leg, back of the thigh “work”, shoulder girdle, the entire muscle corset. A strong grip develops, a dynamic gait is developed.
The greater the load, the more likely proper development Athlete Forms: The farmer's walk is useful for athletes of most athletic disciplines.

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, rotational movement occurs in the vertebrae of the lumbar spine. 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 muscles of the upper shoulder girdle with the "farmer's walk", there are the following exercise options.

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 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 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 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 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:

1. Develop endurance, grip strength and muscle corset.
2. Enlarge deltoid muscles.
3. Effectively develop coordination of movements.
4. Increase calorie expenditure and budge if you hit a training plateau.
5. 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

1. 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.
2. 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.
3. 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. 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.

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:

1. Giri;
2. Dumbbells;
3. Barrels;
4. Bags with products;
5. Fittings;
6. 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.

Advantages

It has its own characteristics and brings very obvious advantages compared to other sets of exercises:

• The athlete becomes more resilient;
• Leg muscles develop very well and acquire strength and mass;
• The muscular corset becomes more developed;
• The deltoid muscles of the shoulder region from the top are perfectly increased;
• Grip strength becomes more developed;
• Growth hormone gets stimulated;
• Such an exercise makes it possible to overcome the plateau in training;
• Calorie consumption becomes very high;
• Coordination develops to the maximum;
• Training is relevant to perform at home.

Training can be included in the complex for working on strength and mass

• Weight must be chosen individually. This is done as follows: divide your weight by four, and the resulting amount will be your working weight.
• When performing the exercise, the steps should be medium, no need to take large steps.
• The head should not be lowered down, and the back and shoulders are strongly discouraged from rounding.
• If the beginning is difficult, then it is worth starting with a small number of passes for a minimum amount of time.

Farmer's walk: video

Summing up, we can highlight the following points:

1. The exercise is not intended for beginners, you must first prepare your body for such work by strengthening the muscle corset;
2. Steps should not be large and mincing;
3. Weight should not be taken more than an adequate norm;
4. Training can be included in the complex for working on strength and mass.

Get better and stronger with bodytrain.ru

Read other articles in the knowledge base of the blog.

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In bodybuilding, there are a large number of exercises that are aimed at developing certain muscle groups. Basic exercises are mandatory and will help prepare the body for more complex movements. One of them is the Farmer's Walk exercise.

Target muscle group

This exercise is aimed at developing the muscles of the forearms, since the retention of projectiles is carried out by these muscles. In fact, the farmer's walk is a basic full-body exercise.

During its execution, in addition to the forearms, other muscles also act:

• Buttocks, thigh muscles, as well as lower legs. Due to the fact that during the performance of this exercise the athlete moves with additional weight, the muscles of the legs experience additional physical stress, therefore, they also develop.
• Press and lower back. These small muscle groups act as stabilizers. And during the Farmer's Walk exercise, walking is carried out with weights, which requires additional stabilization and coordination, which leads to the development of the core.
• Traps and shoulders. The retention of projectiles occurs not only due to the forearms, but also due to the muscles of the trapezium and shoulders. The greater the weight of the burden, the better you can pump the muscles.

Execution rules

Proper technique for the Farmer's Walk exercise will provide the most benefit. You need to carefully read the rules so that when you go to the gym, pump your muscles as efficiently as possible. Consider the technique:

• It is necessary to choose the right weight of the shells with which the exercise will be performed. Weight is calculated as follows: 60% of own body weight. That is, if an athlete weighs 80 kg, then the optimal weight of the shells will be 48 kg.

• Now you need to choose with which equipment the Farmer's Walk exercise will be performed. It can be very different: from dumbbells to barbells.

It should be noted that when moving with barbells in the hands, the forearms will be more thoroughly pumped, as the stabilizer muscles will be used to balance long shells. You can also use weights.

• The selected equipment of the required weight should be placed near each other at a distance slightly more than the width of the human body.
• You need to stand between the shells and grab them tightly with your hands. For convenience and greater efficiency, you can use chalk or sports magnesia so that the burden does not slip off your hands.
• Holding the handles, you need to move forward in small steps. You can predetermine the distance to be covered. It is even better to move around until you feel a burning sensation in the muscles.

• After completing the exercise “Farmer’s Walk”, you need to put weights on and rest for 2-3 minutes.
• There is also another technique. Having taken shells, you can simply stand still, if it is not desirable to load your legs. Here, the load purposefully goes to the muscles of the hands and the cortex.

Exercise area

This exercise for all muscle groups is suitable for any person who monitors his body shape. As already mentioned, the "Farmer's Walk" perfectly pumps almost all muscles, which means that it correctly forms an athletic body.

This movement is very popular in bodybuilding and weightlifting. Athletes pump the muscles of the forearms separately so that when performing other exercises, they concentrate on the target muscle, and not on holding the projectile.

For example, deadlift requires a strong grip, as you have to lift heavy weights. However, this exercise is not intended to increase grip strength, but pumps other muscle groups. And in order to work out individual muscles, you need strong forearms to hold the projectile for a long time.

For classes with own weight The Farmer's Walk exercise is also great. For example, when pulling up on the bar, the forearms play a major role, as they hold the entire body in a hanging position. When pumping the back and biceps, a strong grip is required to keep the body on the bar all the time while target muscle groups are working.

The essence of the name

When pronouncing the name of the exercise, a person involved in agriculture immediately appears. And this is no coincidence, because even an ordinary person living in a village can perform this exercise. As you know, housework requires a lot of effort, such as carrying buckets of water. This activity is similar to the exercise "Farmer's Walk" according to the description. If you hold buckets of water in your hands, the muscles of the forearms work no less than when holding kettlebells or dumbbells of the same weight. That is why a farmer can pump his hands just by doing housework.

Pros of classes

Based on the above information, we can derive the main advantages of the exercise:

1. The Farmer's Walk is a basic exercise that will tone your forearms and make other movements easier.
2. As weights, you can use kettlebells, dumbbells, barbells in gym. At home, buckets of water or other cargo are perfect. Ordinary bottles filled with water, where there are handles, can also be an alternative.
3. Exercise for all muscle groups. When holding projectiles, the forearms act. During walking, the main work is done by the muscles of the legs. Stabilize the body of the abdominal and lower back muscles. Thus, you can pump the overall strength of the body.
4. Stimulation of muscle growth and fat burning. During work with additional weight, testosterone is produced, which has an anabolic effect on muscles, and also helps to remove fat. The Farmer's Walk is no exception, so this exercise can be safely used to gain muscle mass.
5. Increased endurance. This exercise helps not only to increase the strength of the forearms, but also to pump the ligaments, which entails an increase in overall endurance.

Contraindications

Though this exercise brings invaluable benefits, there are a number of contraindications in which this exercise should be avoided:

1. Shoulder injury. This item can include sprains, shoulder injuries and other problems. As already mentioned, the exercise "Farmer's Walk" includes the shoulders, so if this part of the body is damaged, this exercise is not recommended.
2. Problems with the vestibular apparatus. Although weight retention is static exercise, walking is dynamic, so the Farmer's Walk is not recommended for people with poor coordination.
3. Heart problems. In principle, it is not recommended to go in for sports for people with cardiovascular diseases. Physical exercise primarily affect the heart muscle, so they should be excluded so as not to harm the main organ.

Complex classes

To achieve the best result, you can use this exercise in combination with other movements aimed at working out other muscle groups. This will help improve the stamina of the body, as well as provide an additional load on the body. An example leg workout might look like this:

1. Barbell Squats – 3 sets of 10 reps.
2. Deadlift – 2 sets of 8 reps.
3. Leg Press - 3 sets of 12 reps.
4. Farmer's walk - 2 sets of 60 seconds.

Conclusion

The article examined the main techniques for performing, advantages, as well as contraindications. It turned out that the exercise "Farmer's Walk" develops.

In conclusion, it should be said that training should be carried out without fanaticism. It is necessary to choose the right load so as not to harm your health, because it is the most important thing!

Learn how strength athletes develop total strength and lay the foundation for maximum performance. muscle growth with the development of ultimate functionality.

The content of the article:

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 most often do not know about it. It so happened that it is women who most often visit stores, 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 Farmer's Walk Exercise

We note right away that the farmer's walk exercise is basic, as it involves a large number of muscles. Accordingly, the body's response will be complex. The hip, knee joint, ankle of the thoracic and lumbar spine, as well as the collarbone and shoulder blades are actively involved in the work.

Here are the main benefits of this movement:

• Increases endurance.
• Leg muscles develop.
• The indicator of the strength of the muscles of the cortex increases and the muscular corset of the spinal column is strengthened.
• The secretion of somatotropin is accelerated.
• The amount of energy consumed increases.
• Coordination develops.
• Can be done everywhere.

How is the farmer's walk exercise performed correctly?

It's pretty simple with technical point vision exercise, but with some features. To perform the exercise, a barbell equipped with handles is most often used. At the same time, you can use kettlebells or dumbbells. Stand between the shells and, straining the muscles of the press, while keeping a straight back, take them in your hands. By pushing your body up with your heels, you are in the starting position.

With short but quick steps, move in a straight line, using correct breathing. The distance for one walker is most often from 25 to 50 meters. Having reached the finish line of this distance, it is necessary to lower 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 pausing between them.

Tips for Athletes on the Farmer's Walk

Going down for sports equipment, you need to perform a movement similar to a squat. At the same time, it is necessary to ensure that the back remains straight. Use the weight of the weights, which is determined by the formula - your body weight / 4.

For example, you weigh 80 kilos, then the weight of each projectile should be 20 kilograms. Don't use wide strides, but try to mince at a moderate pace. It is also necessary to ensure that the shoulders are not rounded, and the head is always directed forward. Probably, at first the farmer's walk exercise 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.

In the study of this exercise, scientists have found that this is one of the best complex movements that can evenly load a large number of muscles. As a result, you not only increase physical parameters, but also expend 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 after that you can begin to perform this movement.

Also remember that when using heavy weight you will be pulled forward, causing 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.

It must be admitted that most builders ignore this exercise or have not heard of it at all. They are sure that the farmer's walk exercise is completely useless and will not be able to 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 of the legs, back, and shoulder girdle in a way that no other exercise can do. All this will lead to a powerful release of the male hormone. If you take long steps, then this can cause a strong overload of 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 spinal column on the contrary - increase. Look straight ahead and don't lower your head.

Mikhail Koklyaev in the following video performs the farmer's walk exercise:

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 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 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:

1. Develop endurance, grip strength and muscle corset.
2. Enlarge deltoid muscles.
3. Effectively develop coordination of movements.
4. Increase calorie expenditure and budge if you hit a training plateau.
5. 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.

What muscles are working?

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.

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

1. 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.
2. 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 the physical performance of the athlete, the goals pursued during the training and the length of the distance.
3. 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 their original 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. Do not forget that any strength 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.