Hidden Benefits of The Farmer’s Walk
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- เผยแพร่เมื่อ 4 ก.ย. 2019
- In this QUAH, Sal, Adam, & Justin answer the question "What are some unseen benefits of the farmer’s walk?"
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Most of the farmers I know, fight every time I try to pick them up
Took me a minute but now I get it.
😂
Lol
This is step 1
Good1
Farmers made my grip stronger, increased my forearm size, calves size, neck size, traps and neck size the most. It did increase size of every muscle as well. There was carry over on every single lift. It is my single favorite exercise next to the military press and log press and then the deadlift. These are the creme de la creme in my opinion.
How often do you do it and how many sets?
Bahae Eddine depends what your goal is. Let me know and I’ll try to help
@@duck2587 If I wanted to increase the size of my forearms and traps, should I do it a couple times a week for a few sets as heavy as possible, or take a different approach?
@@mylifeinsideacomputer8679 id recommend to go light on one day and heavy on another. Just dont do heavy farmer walks at the same day as heavy deadlifts
I love them. I literally never see people doing them in the gym and get funny looks when I’m walking back and forth with weights in my hands.
Doing farmers walks for a month, I noticed big gains in my shoulders, forearms, neck. I've made it apart of my routine.
neck?
Same here,
@@charles2521 for sure yea
@@charles2521 Hell yeah bro. Trust me, my neck has gotten bigger from doing so many. I still do neck exercises but doing farmer walks alone will build your neck better than you think.
Hey how many kilograms did you carry and did you do both hands at the same time?
Farmer's Walk= Country Strong.
i have 1 problem, how to find cheap and good things that you can lift. Water containers? I dont know, i got like nothing here
@@Anudorini-Talah Just take two backpack and fill them with whatever you want.
@@Anudorini-Talah Order dumbells on amazon
Built ford tough. (cowboy accent)
@@Anudorini-Talah You can get equally good results with a wheelbarrow. Fill with water, dirt, whatever and as you get stronger add more stuff
Love farmer walks, it feels like EVERYTHING is activated!
i already worked out today, but now i just want to go workout again
I carried 2 crates of beer from the supermarket to my home, about 500 meters, and that was a very intense workout.
And you drank all the beer calories to negate the farmers walk of 500 yards
@@Menaceblue3 na we had a party haha
@martijn2248. Did you carry it from Albert Hein, Jumbo, or from Poiesz to your house? :) lol
LOL I think your calorie intake would defeat the whole purpose play if it makes you Happy as they say on this side of the pond cheers
i always do farmer carrys. I find them to be very satisfying and taxing at the same time.
i have 1 problem, how to find cheap and good things that you can lift. Water containers? I dont know, i got like nothing here
Urukosh ! Get a broom put it between two chairs or between something stable to do inverted rows for biceps or back. Change position for you liking. Use a backpack for added weight or anything u can think of. Also a backpack can be used for single arm skull crushers for triceps. Follow with varieties pushups and dips. Squat lunge etc all leg exercises can still be done just be creative on making it harder and adding resistance like wearing a bookbag for jump squats switch lunges etc. a towel for back exercise. And train shoulders with fluttering both your arms side or in front do both and do it for 5mins trust me 5mins is literally impossible it sounds dumb but it really burnssssss
@@Anudorini-Talah I bought two heavy duty buckets and two bags of concrete ... It's solid 20-25 kg each hand
@@Anudorini-Talah If you have tik tok look me up. sickniss1
I use two dumbbells and walk a route in my gym. Problem is my grip strength is shot because last couple months I’m doing a lot of body weight movements-dips, pull-ups, chin-ups which are trashing my hands
Last few farmers walks been using wraps but like to wean back off them
So true! Also my upper back and grip strength have blown up
i have 1 problem, how to find cheap and good things that you can lift. Water containers? I dont know, i got like nothing here
@@Anudorini-Talah water containers are good. U can also buy seabags and fill them with sandbags
Engines from the local scrap yard got two chevy small blocks with handles welded on
@@Anudorini-Talah
I use to water 20 ltr water cans...
Not missing gym much 😎😎
Very interesting. I did long distance farmers carries for 90 consecutive days last year. I got great results including 3/4 inch gain to forearms, an inch to chest and even 5/8” added to my neck. I documented it on my YT.
Jesus, 3/4" on forearms is YUGE gain for 3 months
@@DavidRachfordFitness TRT helps with that
What's long distance?
@@marcusmazdaboy Anything between 1km and 7 kms depending on the weight you are carrying. Of course you have to put the weights down frequently but over time you’ll go further and further between breaks. Check my channel for lots more info. Chris.
@Tony Alai Great to hear Tony. I’ve bought some new heavier kettlebells for this upcoming season, a 32 kg and 36 kg bell. My goal is to walk 150 metres without putting them down, hopefully by fall 2021. We’ll see! 👊
Been doing these with 52.5 lbs dumbells in each hand , about 30 meters at 6 laps back and forth, Great cardio too!
Farmers walk increased my trap size , neck size , penis size , bank account and even brought my dead dog back to life .... thank you farmers walk !?!?
You have no idea how much I needed that
😂😂😂😂
God's gift
😂😂😂😂
Bill burr face 😂
Started doing 62lb KB’s around a 2.5 mile park once a week for about 2 months. Pushups went from being a chore to being a joke. Lats got stronger, and I went up a shirt size while being the same weight.
That is insane. I'm going to try this. Cheers :D
Wtf thats superman style
Amazing
I can't squat or deadlift properly. due to an ankle break my ankle gets super stiff working in the cold. I'm gonna do farmer carries for a month and see how it goes.
Well dayum
I just started doing these about a 14 days ago and they are now part of my routine.
Wow, I had no idea about this! I was thinking grip, traps, some minor stability? Not heaps more! You guys are so good
Been doing 2 mile 35lb kettlebell suitcase carries every day during pandemic. People look at me like I have two heads but it's been keeping me in shape. Heavy farmer carries will get you yoked...I have decent traps and have never shrugged a single rep. When you're talking about turning on the central nervous system at around 4:00, that's also true of heavy rack pulls above the knee. Maybe you're not getting the benefit of a full range of motion blah blah, but you're making your body comfortable with holding heavy weights. There's no way it can't be translating to other lifts.
Been thinking of trying this with dumbbells.
@@Maverick99 do it....it makes a walk an actual workout. I clean the kettlebell and do overhead presses while walking. Looks weird but who cares.
I have two 50lbs plates that I’ll carry back and forth in my hilly yard. Probably around a quarter mile total when I’m finished. And just like you, Mike, my traps are like shredded wheat because of them!! Plus, I just feel more “primal” and bad-ass after doing them - if that makes any sense.
@@classicmanexpressionscmx6520 it's funny seeing guys at the gym shrugging and shrugging constantly for little results when you realize you can get traps while focusing on other things. The carries work for the forearms also... If you do carries with heavy plates on a regular basis you probably have good forearms, but I'll bet it wasn't your goal. About the "primal" thing...I get that. When I'm about a half mile from the house on my way back, I'm growling and talking myself out of setting the weight down. It's uncomfortable as hell, but fun at the same time.
Thanks for sharing your thoughts. Now I have an exercise that will make me more comfortable lifting moderate-heavy iron.
5:11 That’s exactly what I’ve found! It’s so fun to feel so light!
Farmer carry’s effect on CNS = [Windows XP boot noise]
Orgasm’s effect on CNS = [Windows XP shut down noise]
LOL This was good
I started doing farmers walk - amazing benefits. But then I moved to the city and unfortunately there aren't any farmers around.
Farmers walks is the ultimate functional training exercise I absolutely love them. My grip gives out first every time with heavy dumbbells.
What they are saying is so on point. While doing upper body workout I throw a couple of dumbbell farmer’s walk in there and I swear to God going back to my sets the weights feels lighter to lift. It’s the weirdest thing I have ever experienced🤣😂
Love this exercise, it's part of my routine.
i have 1 problem, how to find cheap and good things that you can lift. Water containers? I dont know, i got like nothing here
@@Anudorini-Talah this man copied and pasted the same question 50+ times
Did farmers walk for the first time today, I feel like after words this will level up my physique, adding it as a finisher for my routine!
The truth. I do weighted pull-ups and then BW volume pull-ups after and it feels like I’m flying for the first set or two, whereas doing them randomly in the day I feel a lot less capable. When people say it’s a mental game, it’s not just your thoughts. It’s those innate, mind connections to your nerves, muscles. Willpower isn’t the name of the game, it’s the hand that you deal.
Love this exercise because it's so convenient and I didnt even notice the gainz until afterwards because I didn't even do it for the purpose of working out
I've come a long way with farmers carry, I can walk with 165lb in each hand for a relatively short distance (about 150 ft) I'm still on my way to achieving my gym goals !
I remember walking home once from the store (around a 25 min walk), and in two bags I had my shopping, including 6 litres of soda. I have never in my life had my traps activated and set on fire more than when I did that, despite the weight being nothing like I would lift in a gym. Ever since then, they’ve been in my routine.
I work as a beer truck driver so I lug kegs most of the time. So KB floor presses and Heavy KB farmers holds are all I do. Covers everything! I dont have the space to walk, so I hold those bad boys till im ready to drop.
THANKS GUYS FOR THIS ADVICE…. THE FARMER’S WALK IS A GAME CHANGER 💪🏽💪🏽.
from new zealand here,i do farmer walks with dumbells and a camping back-pack of sand.....yet to do steep hills this way
but that will be my next challenge...i just do a few rounds around rugby sized fields at this point adding squats the halfway and corners
Thanks for the advice
Great conversation!
If you do them heavy and walk far as you can they build your whole body and will smash your biceps.
Asymmetric farmers walks are great too
Farmered this morning. Next door there were moving guys carrying fridges and couches. It was a funny moment. They actually do shit. I do nothing so I have to artificially carry bumper plates.
Perhaps most importantly: heavy farmer walks make me feel like Zeus
Great talk
sopport all farmers!
gonna put this in my routine ( 5x5 stronglifts)
Very interesting . I love doing carries / Farmers Walks. From the discussion around the CNS activation is it better to do these carries at the beginning of the workout ? From habit I tend to end my workouts with them.
I train older ladies and this has helped bone density
The heaviest I did with Farmers was 110kg each arm, when I finish the session I thought I broke my back, lol , i recently started to perform this move every morning for sets and it feels great!
So these on a treadmill with 25lb dumbbells for men and 15 for women in a 15-25% incline at 2-3mph…5 min on 5mins off for 30 minutes. To say you will be smoked is an understatement.
I do an arm/ab day & always finish with a lot of heavy kettlebell farmer walk. So good for core, forearms, balance & endurance
I started doing them on my “rest days”. Aim for 5,000 steps on light weight (not straight). About 500 steps at a time. I hate regular cardio, so I read up on using them for cardiovascular reasons. They’ve been great. Will also incorporate sled stuff once I get one. Best way to spend a rest day.
How much WEIGHT are you carrying during those 5000 STEPS? Because that sounds like BS unless the weight is very VERY light.
@@VwapTrader very light.
that's esentially rucking lol, might as well buy a weighed vest, although i guess it works dif muscles. I wouldnt hold 20lb-30lb for that long, u would get nerve problems in your elbow and fingers
dont think i'm doing 5000 steps with 100lb dumbbells in each hand xD
@@ayayron9452 yeah this is for light weights.
I pull my elbows back a bit while doing them to help with proper posture ive noticed even tricep pumps. I think that's from pulling my elbows back at a slight angle.
Very interesting, thanks
I do these everyday at the end of my workouts great benefits
I like farmers walk because it helps grow the forearms. But I have lower back issues so it’s only so much I can do
Activates abs to ankles. It’s part of the fai/cam impingement recovery/training that’s a serious hip scope for the knowing.
its so interesting actually i noticed recently in my workouts.. i would always start off light warm up then heaviest weight pyramid down for working sets.. well i noticed that sometimes my second working set would feel better more controlled then first.. i was like wtf i should be tired more on second then first by all logic. so i took note and just like couple workouts ago tried to do two light sets for warm up.. then stack working weight on but instead of a full sets i would do 2 or 3 reps with working weight as so to speak 3rd warm up set but super short just couple reps in then rest and go to do first set.. i noticed that it feels waaay more productive.. i suppose these couple reps actually prime the CNS for work and then u actually workout then waste all strength pushing first set out while muscle tissue and CNS are not even ready and primed to do so.. like trying to floor a car that has not yet warmed up during winter.. it will go but nowhere near as good and won't produce as much power out
The human brain is amazingly complex!
Yea I always feel super powerful after carrying and walking around with some heavy ass dumbbells around at the gym lol
Same lol
Well golly goodness. Guess I gotta grip some dumbbells for a few farmers carries with fire form.
I am really big fan of Sal 😭🙏🏻❤
Why didn't I discover this podcast sooner??
Hidden gem
I've always been wanting better grip strength... and I can't believe how fast its getting stronger. Been doing 2 x 32kg kettlebells for 100 yards, then each arm for 100 yards x 2, then a final set of 100 yards with both arms. After that I do my bicep curls and reverse curls, and the walks made gripping the bar at first super hard. But as I've gotten stronger, I've noticed the gained strength... Meh, I'm gonna need 2 more really expensive kettlebells soon.
That‘s around 90m
I do farmers walks, but at the end of the session because I don't want to lift with compromised grip strength.
But maybe I need to try it at the beginning and see.
I weigh 75kg now, deadlifting just 145kg(didnt train seriously it for a while), but did a 212.5kg walk for 12m today, previous pr is 202.5kg for 12m 2 weeks ago, and since I started doing farmer walk about 2 month ago, my squat went up for 15kg, the overall control on the bar when squatting feels like never before, so......do more farmer walk ;))
I've recently started the farmers walk. I weigh 60kg so carrying an 8kg kettlebell 3 miles is very taxing for me. I only use one kettlebell as I've been told it works better with one as with two you are balanced. I feel I'm getting stronger but I'm no bigger in any body part...
3mi too far. Up ur weight for 100-200 yards x 3-4 sets
Try heavier weights for shorter distances. What I've found works best is ~90-100% of your deadlift 1RM for max distance.
forget bigger body part, trust me, grip strenght went up, which means other lifts you did before are now much easier. Now that's power.
@@deadmanlyndon I stopped about 2 months after that cause I got really sick. Ended up on dialysis an lost all my strength. Unable to do the kettlebell walk anymore as it’s prohibited with the catheter running from my chest to my jugular. Disheartened is an understatement. Joined the gym last week to try an work on building my legs. Any tips?
added farmers walks and DL holds into my routine a couple of months ago and noticed a lot of the benefits others seem to, arms, traps and shoulders etc. However i've noticed a bit of pain in my right elbow/bicep only. Anyone else get that?
How often should you do farmers carries?
Very knowledgeable
Thank you
Been doing farmer's walk with a 20 pounds (9.1 kg) on each hand for 2 miles (3.22 km) every day excepted Wednesday and Thursday is my rest days. I will do it for 30 days and see what the results are.
And how was it mate ?
@@silkroad4906 - Great! My grip are stronger. My forearms, calves, trap, lats, neck size has been increased.
Before:
Weight: 113 pounds (51.3 kg)
Waist size: 30
Shirt size: Small
After:
Weight: 144 pounds (65.32 kg)
Waist size: 34
Shirt size: Medium or large.
This is just farmer's walk no other workouts.
@@lilSniper47 that is insane, how much lbs / kg kettlebells did you use ?
@@silkroad4906 - I uses dumbbells. First week, I used 20 pounds (9.1 kg) dumbbells on each hands and walked 2 miles a day, then after that, I use 30 pounds (13.61 kg) dumbbells on each hands and walked 2 miles a day.
@@lilSniper47 That is amazing Iam doing the same with the 14kgs now 👍👍 keep up the work bro
I did a farmers walk at home while listening to this vid lol.
I told my brother I'm gonna lose 100ibs and not do a sit up and am not gonna run. A month in I'm 25ibs down thanks to workout and nutrition. My workout consist of functional movements that I use everyday and help from squat university on TH-cam, I also try to do stabilizer and mobility to fix pains and strengthen along the way. I'm on an incline treadmill at a pace that gives me a bit of challenge over my walking pace. (I believe the average goal is to get over the speed of 3.0 to start, but I have weak knees and short steps I build throughout workout though.) I do farmers walks after 10 minutes in and rotate every minute or 2 minutes different weights (10/15, 15/20,.20/25) I do that 3 times for each side put them down and keep walking another 5-10 do them again. Then on incline still I take one weight walk backwards and lean back like I'm dragging a dead body it's a nice stretch on the back and a killer lower ab, all ab workout. I do that for a minute 3 times. When the weight gets heavy and it's hard to hold it I turn the move into a suitcase lift and switch when need to but the goal is to not set down the weights before time. Also it's best to slow the speed down walking backwards if you're not used to walking backwards but have a pace you are still feeling that burn. Evidently I turn back around and so another 20-30 walking in incline at this point it's higher 10-13 and I walk on incline for a bit but throughout the time it's not set I throw it in wherever a minute here two there I do rest minute or 30 seconds between switches another 10 mins of farmers with a slightly more challenging speed. It's been working great for me I am sliming down and lifting in my day to day life is a lot easier I do this 3 times a week and love that it's low impact , but high return in terms of strength, endurance and functionality. Also I am a woman I don't know if that makes any difference in any term.
Athlean X recommend doing them every workout for posture benefits. Should a person do that ?
You can turn kettlebell farmer's walks into their own complete workout. Walk as far as you can, with proper form, with the kettlebell size of your choice. When yo have to switch hands, do kettlebell work like gobblet squats, swings, presses, whatever, the switch hands and keep walking. Wash, rinse, repeat. Inna safe area, you can walk backwards to strengthen your knees.
3:45 Increases total strength potential in the CNS.
I live in a forest and I do farmer walks with 2 very thick tree branches. Hoping to increase neck and traps. My forearms are dead today
I do it in between sets. I worked on a commercial fishing boat. It’s called grown man strength
Farmer's walks, pull ups, push ups, dips = Herculean physique.
What about legs
@@danieltofteland1549 fr
@@danieltofteland1549 deep split squats and deadlifts
@@bigsmall2842 Why split squats?
So which would be better deadlifts or farmer's walk( farmer's). I know this might spark an argument but everything except possiblity the conditioning, can be obtained with deadlifts so why not just deadlifts. I see farmer's as a assistance exercise for deadlifts but by the way they describe farmer's it's as if they believe farmer's were superior. I will be adding farmer's back in to my training session once I'm done with my program because they're really fun display strength but I was just curious of others option on the topic.
I combine the two and that’s mainly because I workout at home with limited equipment so I have to make certain things more challenging. I have two adjustable dumbbells that go up to 65lbs max each. So I do 10 rep dumbbell deadlifts combined with a farmers carry down my driveway and back for 4 sets. Kicks my ginger ass 💪🏻
My wrists hurt and get carpal tunnel after doing farmer walks.
Too much weight for the tendons? They have to be conditioned.
It's more taxing to the body than deadlifts and squats. My heart rate goes through the roof when doing these heavy
Just bought fat grips so I'm adding farmer walks to my routine
I grew up on a farm carrying stuff daily. Lean, muscular, strong and sturdy. It works.
What if I do very light farmer walks I do heavy then light for a certain distance.
Should i do farmers walk before i do squats, deadlifts, bench press etc? Or after?
after
Either honestly
After
I go everywhere with my 50lb kettle bell.
I look like a action hero.
All praises to Father God!
I'm off grid I carry 80 lb 3 to 4 times a day every day 10 gallons LOL I didn't even know it was an exercise
How often can one farmer walk?
I was doing them on the turf outside the gym but got tired of turning back and forth. I’m not doing them on the treadmill
Great for the traps.
Dr. David Banner looked into why that 140 lbs woman could move that car off that kid, I recall. I wonder how that research worked out for him...
Goodness. Simply put, it works your shoulders more than anything. That's it.
so it doesn't fire your CNS and make your body work in unison?
Should I do this exercise at the start or at the end of my workout
end
Definitely end. I've been doing farmers carries for over 3 years on every single back day. I always did them at the end until today. I did them right after back and when I went to do my bicep exercises my grip was so exhausted I wasn't able to do nearly as many reps. So, it cost me bicep growth today.
Nope olny my right hand activated 🤣🤷🏾
Is the one handed farmers walk benefitial as well?
Yes it is just as beneficial. It also activates your core and spinal erectors more being that you are standing straight against a weight pulling you to one side. So yes very much so if done correctly. I would personally do one handed in any case of imbalance. Otherwise, the normal two hand farmers walk is just the same as one
@@jacobschilling7727 thanks for your reply
SO MUCH BRO SCIENCE.
A pair of farmers handles is definitely worth the investment and the way to go for farmers carry . It lets you load way more weight then with dumbbells or kettle bells plus you just feel badass when your using them lol
100% agree
I do them around my neighbour in hopes that the trophy wives will see me.
@@jeanpauljeanpaul2530 I do it in my drive way and all my neighbors see me too lol . They know who’s bringing all the groceries in at once 😎
I did a new max today 275 for 30 yards drop turn around do it again. Did it twice and my forearms felt like concrete
🔥
300 pound dumbbells?
How do I find farmers that are willing to be carried till failure?
pick up Doug Brignole's book: The Physics of Resistance Training -- will change your life
Check out Elisha Long just talked about it
Elisha Long is a regurgitator of other peoples information. I'm guessing you bought a monk mode box too..
@@thestablishmentblues why you dislike the guy and coming at me personally lmao, you not get any value from his content?
Doug Bergnole author of Physics of Rezistance training disrespects farmers walk.
Disrespects? Are you 8?
He gives a very detailed explanation about the biomechanics involved in it and the reasons why. If anyone wants to do a breakdown and explaining using physics why he's wrong, that would be intersting. Otherwise, it's just gym bros and fanbois who are offended by his research. Brignoles also has excellent video why the whole " leg extensions are bad" idea is wrong and he explains the reason why that fear of shearing is not based in science.
When i do this at the gym people look at me like I kicked there dog
Lmao eff them
I do them at the gym I don’t care if ppl look or not
Wondering when you get older do you have to go as heavy
Lol senior
No one escapes
What about 70lb dumbbells for 100 yards farmers walks?
If it’s challenging for you then why not go for it. I believe distance is up to you. The goal is to make it challenging for you. If you need more than 70 or less for a proper walk, then adjust. Also 100 yards is definitely a perfectly fine distance lol
My approach, which might work for you, is to use two 30kg dumbbells and walk up my drive way and back. That is one set, and I do 10-15 sets separated by a minute rest. It’s great cardio and you can add more sets to get progressive overload.
I do
4 sets of farmer walks back and forth twice with zig zags using 40 pound kettle bells
Sled pull 90 pounds back and forth twice 4 sets and everybody is looking at me like this dude is fucking crazy but man it works everything it’s my favorite thing to do
💪