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Want Real Strength? Stop Skipping This Exercise.
My top 3 reasons you should do the farmer’s walks and carry.
Last weekend, I worked out in my local gym.
While warming up on a treadmill, I spied a black man with unusually large and well-formed arm muscles.
His broad white beard marked him as at least 50.
Here’s the thing: He never lifts heavy.
His go-to exercise, which he does quite a bit each time he goes to the gym, is the farmer’s walk.
Farmer’s Walk and Carry
I will not lie: I have overlooked the farmer’s walk for years.
It is now a strength and conditioning staple for me.
It’s a powerhouse exercise that demands full-body engagement for strength, stability, and endurance.
I’ll start with my top 3 reasons to consider adding this simple exercise to your routine.
We’ll close with practical tips on making you a farmer’s walk superstar.
1. Core Strength and Stability
The core comprises your entire back, abdominal wall muscles, and glutes. It also encompasses your latissimus dorsi and psoas muscles and links to your pelvis, legs, shoulders, and arms.
Essentially, it’s everything, excluding your limbs.
Developing a strong core
- The core is the foundation of movement. Every action (from walking to complex athletic movements) originates from the core. Power generation during movement stems from the hips and is transmitted through a braced core.
- Dynamic stability. Core bracing and dynamic stability are crucial for athletic performance and daily activities, ensuring optimal function in strength and conditioning and rehabilitative settings.
- Core muscle synergy. Unlike limb muscles, core muscles co-contract, creating a rigid torso where all muscles work in synergy for efficient movement.
