Walking is, inarguably, the most universal of fitness activities, simply because it suits almost all. It suits everyone, period. From the young to the old, including those recovering from injuries or ailments, walking provides a low to moderate cardio exertion, which is also easy on the joints. It is usable as a standalone workout as well as a warm-up and cool-down routine. But what about when you want to take walking to the next level? Interval walking is one way. You can vary pace and distance. Indoor walking is an option in inclement weather. Then you have farmers walk, which combines walking with strength training (carrying a load).
Farmers walk gained popularity among gym aficionados after ‘strongman’ athletes adopted it for training. The exercise itself is simple and involves walking while holding weights in both hands. It can be done by anyone, provided they don’t go overboard with the load. Of course, since weight-lifting is involved, it should only be done by people with a certain level of fitness who do not suffer from any health conditions.
Benefits of farmers walk
The research paper The Biomechanics and Applications of Strongman Exercises: a Systematic Review published in Sports Medicine – Open, which studied the impact of power exercises on athletes, states that exercises like farmers walk can be included in fitness programmes to develop grip strength and total body strength.
“Farmers walk, being a full body workout, provides wholesome health benefits,” says Rishi Jethwa, a fitness trainer based in Ahmedabad. “The most important one is that it helps stabilize the core and shoulder muscles. A strong and stabilized core is essential for overall fitness as well as for avoiding any postural issues. Moreover, farmers walk aids in improving the overall balance of the body.”
Muscles worked in farmers walk
This exercise works the major muscles of the upper body as well as the lower body, starting from the shoulders, and includes arm muscles (biceps, triceps and forearm), gluteal muscles that help in the forward stride, leg muscles (hamstrings, quadriceps and calves) as well as the back muscles (latissimus dorsi, erectors, upper back and traps).
How to do farmers walk correctly
You should hold equal weights in both hands with the body in an upright position where the chest is out, and the scapula remains parallel to the spinal column. The core should be balanced and stable throughout the exercise. Ensure you take short strides while walking and holding the weights on the sides.
Experts advise a minimum duration of 30-35 seconds for one round of farmers walk and a maximum of two to three minutes. While it can be a great standalone workout, it is most effective when done along with other exercises as part of a strength training routine.
Precautions while doing farmers walk
“The first and most simple indication that farmers walk is being done improperly, or the body is not ready for it, is that the person will not be able to walk or will find it difficult to walk in a straight line,” says Jethwa. “Secondly, the posture of the body, which is supposed to remain upright during this workout will not remain so — instead, the shoulders will be rounded. If this exercise is not done properly, the most common injuries are ankle twists and knee wounds. And lastly, one must remember that this exercise is not for warmup or warm down.”
Jethwa also added that while doing farmers walk, it’s best to stick to dumbbells, kettlebells, or gym plates of equal weights or use a shrug bar or trap bar with equal weight on both sides. Uneven weight can lead to muscle pulls and other injuries.
The exercise should be done on a flat hazard-free surface. It should not be done on treadmills.
Takeaways
- Farmers walk is a full-body strength and conditioning exercise.
- It should be done holding dumbbells, kettlebells, or gym plates of equal weight or with a shrug bar (trap bar) with equal weight on both sides. Uneven weight can lead to muscle pulls and injuries.
- While walking, keep the core tight and balanced.
