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The farmers walk or farmers carry is one of the most underrated exercises for building total body strength. Because you can vary the weight, distance or time, it can be adjusted for most fitness levels, from beginner to advanced.
It is a versatile exercise that can stand on its own, be used in interval training or even act as a warm-up.
The farmers walk is one of the few exercises that works most of your muscles, including your arms, shoulders, upper and lower back, legs, glutes and abdominals. It helps improve your grip strength, making it easier to open those tough jar lids, and gives you better posture by strengthening your back muscles, improves balance and reduces back pain.
While the farmers carry is a simple exercises, there are a few things to keep in mind while doing it:
Maintain full body tension throughout, in particular engaging your abs and glutes. Remain upright; avoid leaning forward at the waist. Keep your grip tight; you are not just holding the dumbbells Using a light weight is not effective so carry weights that are as heavy as you can manage with good form.The farmers walk is an extremely beneficial exercise however if you suffer from acute or chronic pain consult your doctor first.
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