Farmer's Walks: why your body needs farmer's carry (asap!)

Dive into the world of farmer's walks, a simple yet incredibly effective exercise that could be the game-changer your workout routine needs. Often underrated, the farmer's carry is more than just lifting and walking; it's a full-body transformation waiting to happen. This exercise targets multiple muscle groups, offering a range of benefits that extend beyond strength building. From enhancing grip strength to improving posture and core stability, integrating farmer's walks into your everyday fitness regimen can lead to significant improvements in both performance and physical health. Whether you're a fitness enthusiast looking for a new challenge or someone seeking a versatile addition to their workout arsenal, our video provides compelling reasons why this exercise deserves a spot in your routine. Join us as we uncover the power of farmer's walks and how they can revolutionize your fitness journey.
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For Strength and Power:
Heavy Weights: Use weights that are challenging to carry for short distances; up to half your body weight per hand or more if you’re really experienced, but much less for beginners.
Short Distances: Aim for 20 to 50 meters (65 to 165 feet) per set.
Rest Periods: Typically 2-5 minutes, depending on the intensity.
Total Volume: Perform 3-5 sets, adjusting based on your overall workout intensity and volume.

For Endurance and Conditioning:
Moderate Weights: Choose manageable weights for longer periods, up to 0.25 to 0.33 of your body weight (and lower for beginners).
Longer Distances: Target distances of 50 to 100 meters (165 to 330 feet) or even longer, based on your conditioning level.
Shorter Rest Periods: Rest for 1-2 minutes between sets to maintain a cardiovascular challenge.
Total Volume: Perform 4-6 sets, or more as your endurance allows.

For Grip Strength:
Variable Weights: Use a weight that significantly challenges your grip without compromising form. Up to 0.25-0.5 of your body weight should do.
Time-Based Sets: Instead of measuring distance, walk for a set time (e.g., 30-60 seconds) before resting.
Rest Accordingly: Rest periods can be 1-3 minutes, focusing on allowing your grip to recover.
Total Volume: Perform 3-5 sets, focusing on grip fatigue rather than overall muscular exhaustion.
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Timestamps

Intro 00:00
do they really work? 00:39
the rant on why farmers walk is better than crunches 01:21
Planes of movement 01:42
muscles worked 02:54
the benefits 04:14
how long to do farmers walks for 04:57
for strength and power 05:04
for endurance and conditioning 05:28
for grip strength 05:50
will you incorporate them into your routine? 08:02

[zgcgroup]

Farmers work is so good.. i take it on me to be the one who racks up all the scattered weights in the gym everyday.. i love it👍

[lebe]

I was a bricklayer and did gymnastics in my spare time. What a body in those days. But I carried the weight of the world on my shoulders, thought I could prevent all these things I saw coming. But I could not and hurt my back. I recovered with own exercises from intuition and now want my old strengh back with 65 years. In every way. No matter what experiences my fellowmen chose.

[BRuane-pwxq]

I am 70 and found this exercise to be essential. I carry 60 pounds each hand for 300 feet and do 3 sets 3 times a week. This and planks have been very helpful.

[apeman]

I do the farmers walks because it works every muscle in the body which will help you build muscle faster when you use it as a finisher and it's very functional to how we carry things in real life it should be in every persons muscle building program 💯

[JohnRoute]

The farmer's walk is the simplest exercise I have ever done in my life, take two dumbbells & walk !!!

[TairineSan]

I'm fully into farmer's walk for my core, because i hate doing crunches lol. It's good to know how a complete exercise it is.

[RAGordy]

Started doing “farmer’s walks“ last week during my morning walk. 2 1/2 miles with a 5 pound kettle bell in each hand. Seems light in the beginning, but halfway through it’s a mild workout. In a few weeks I will go up to 10 pounds. Already seeing benefits.

[curtislund]

Fantastic information for me, I just got my 2 kettle bells last Friday and love them! Using safe and proper form. Bless you for making this video to educate us.

[illlogick]

I’ve been speed walking with two 15lbs weights outside, and without shoes on the beach …. Game changer

[GaryNac]

When it comes to the farmers walk its a pretty big staple whenever I work out in the gym.

[mscott]

Just tried this for the first time yesterday and I felt it in my ENTIRE body! I carried 45 lb plates for 50 steps per leg…

[thetemplelaboratory]

I weigh 130lbs. I farmers carry 35lb kettlebells in each hand. My grip is the first to go. I walked on the treadmill at my gym with 20lb kettlebells the first time around. The treadmill was going slow. I felt awkward, wasnt sure if I was allowed to do that. I liked it though. Thanks for the info.

[Mr-mopar]

I do single arm farmers, then I rack it and walk it then on way back I carry it over head..I really think the overhead carry rebuilt my shoulder after several bad surgeries..

[boathemian]

So all those batteries I carried out to boats at the marina was actually good for me?

[강태권-kj]

The video is very good! The exercise doesn't look very interesting. And I think there will be a difference because cruching is a moving exercise and this one is not moving the core. Anyhow, the effect of the exercise and how you do it are very well explained!

[bobbullethalf]

Go see a farmer and shake his hand, powerful.

[popanator]

I recommend that you do NOT carry the weight at shoulder level. I destroyed my right shoulder. It took over a year to recover.

[apoplecticangel]

You should have included a section on proper form on how to do them

[koreanruralgardenlife]

농부가 이 뉴스를 좋아합니다. 참고로 나는 매일 수영을 30분 하는 한국의 농부입니다.
A farmer loves this news. FYI, I am a Korean farmer who swims for 30 minutes every day.

[jichaelmorgan]

Lighter farmers walks is a good alternative to weighted vest walking over greater distances.