The exercise everyone is talking about: what is the farmer’s walk and why should you try it?
While it may seem like a simple exercise, the farmer’s walk or carry is underrated for how effective it can be at improving your overall physical health.
Keeping your body physically fit is important to living a long healthy life. But finding the time to get to the gym can be difficult at times. Fortunately, there is a simple yet powerful exercise that is suitable for anyone and you can do just about anywhere.
The farmer’s walk, also known as the farmer’s carry or suitcase carry, involves walking with weights. This type of loaded carry exercise helps develop your arm, core and leg strength as well as balance, endurance and grip. It is also good for your cardiovascular health and overall fitness.
“The loaded carry does more to expand athletic qualities than any other single thing I’ve attempted in my career as a coach and athlete. And I do not say that lightly,” says Dan John, who calls the farmer’s walk the “King of Carries.”
How to do the farmer’s walk
The first thing you will need are dumbbells, kettlebells or some heavy objects, you can use gallon jugs of water, bags of salt or suitcases loaded with books for example. You will want the two weights to be equal and while they should be challenging they should also be manageable. Best to work your way up little by little to avoid injuries.
Begin by squatting down to pick up the weights, one weight in each hand. Be sure to keep your posture upright, shoulders back and chest lifted.
Then start walking from one place to another and after a certain amount of time set down the weights in a controlled manner. Rest for a while and then repeat. Again, challenge yourself but don’t overdo it. Work your way up slowly and don’t overexert yourself.
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