Farmer's Walks DO's & DON'Ts - Build Grip, Traps, Calves, Core and More All At Once!
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- TIMESTAMPS BELOW the important stuff…
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Much respect to all of you for watching these and supporting the channel! I hope this was helpful!
Next Up in the Do’s and Don’ts Series is the Farmer’s Walk. This is one of the BEST exercises you may not be doing. So sit back and Check out some of the quick cues and tips shown here, but if you need more in depth info on the Farmer’s Walk, then Check out the two videos Below:
How to Farmer’s Walk + Turns: • How To Farmer's Walk: ...
Making Farmer’s walk More Fun & Easier: • Making Farmer's Walks ...
Feel free to jump to wherever in the video is the most useful. But if you found this video helpful, please subscribe and share so my channel can grow. Thank you!
TIME STAMPS
0:08 Nic Black flipping for your Enjoyment
0:36 Why Farmer’s Walks Are Important to you
1:27 Time Stamp about time stamps
1:53 Info Begins
1:58 Get everything aligned
2:14 Looking Stupid Picking up Dumbbells
2:33 Middle of Implement, middle of Foot, middle of Hand
3:13 The speed of the Farmer’s “Walk”
3:37 Grip position for Beginners and Hypertrophy ONLY
3:48 Grip Position For Competitors & More advanced athletes
4:35 Over Grip The Handle
5:08 NEVER stop Squeezing!
5:32 Keep Your Arms Straight
5:59 Pull Slack out of Your Body (Because there is none in the implement)
6:24 Don’t Jerk!
6:47 Arms are just Meat Hooks
7:12 What The Weight of Farmer’s Walk should be
7:46 Breathing & Bracing
8:06 How to breathe while walking
8:41 Kenny G Reference
8:45 Pick the Implements with a Walking Stance
9:41 The Staggered Stance Pick up
10:28 Injury Risk
10:44 Roll Your Feet Like A Ninja
11:34 Look through the Finish Line
11:42 Body Follows the Head People
12:27 Voice Crack
12:28 When to add the Farmer’s Walk to Your program
13:02 Light work with the Farmer’s Walk
13:27 Medium work with the Farmer’s Walk
13:54 Heavy work with the Farmer’s Walk
14:09 How to Establish a 1RM Farmer’s Walk
14:25 Watch the videos I linked above for info on Turning Farmer’s Walks
15:15 How to Cheat with Farmer’s Walks
16:32 The Importance of the Farmer’s Walk in my training
TIME STAMPS
0:08 Nic Black flipping for your Enjoyment
0:36 Why Farmer’s Walks Are Important to you
1:27 Time Stamp about time stamps
1:53 Info Begins
1:58 Get everything aligned
2:14 Looking Stupid Picking up Dumbbells
2:33 Middle of Implement, middle of Foot, middle of Hand
3:13 The speed of the Farmer’s “Walk”
3:37 Grip position for Beginners and Hypertrophy ONLY
3:48 Grip Position For Competitors & More advanced athletes
4:35 Over Grip The Handle
5:08 NEVER stop Squeezing!
5:32 Keep Your Arms Straight
5:59 Pull Slack out of Your Body (Because there is none in the implement)
6:24 Don’t Jerk!
6:47 Arms are just Meat Hooks
7:12 What The Weight of Farmer’s Walk should be
7:46 Breathing & Bracing
8:06 How to breathe while walking
8:41 Kenny G Reference
8:45 Pick the Implements with a Walking Stance
9:41 The Staggered Stance Pick up
10:28 Injury Risk
10:44 Roll Your Feet Like A Ninja
11:34 Look through the Finish Line
11:42 Body Follows the Head People
12:27 Voice Crack
12:28 When to add the Farmer’s Walk to Your program
13:02 Light work with the Farmer’s Walk
13:27 Medium work with the Farmer’s Walk
13:54 Heavy work with the Farmer’s Walk
14:09 How to Establish a 1RM Farmer’s Walk
14:25 Watch the videos I linked above for info on Turning Farmer’s Walks
You forgot to add the "dog photobomb" timestamps at 2:00, 5:29 and 17:34.
@@brogarn Hahah noted, thank you!
I fear no man...except the Head People
Love your content Brian, and it just keeps getting better over time! Have you thought of creating a Patreon or something like that? I know you probably don't like the idea initially, but I think you give more than enough value to be able to set up something like that. I, and I think many others, would love to support you, without necessarily having to buy a program or a t-shirt.
12:27 voice crack time stamp good stuff. Took notes
I was kinda proud that I could farmerswalk my bodyweight... Apparently I am only half way to the bare minimum.
It is a great start man, but that is where competitive Strongmen begin the journey. Just like getting your blackbelt in karate my friend...
@@BrianAlsruheOfficial That's a good way to look at it. The blackbelt is the START of the journey! I think a lot of people look at things like they're the end goal when they're really the beginning. This is probably something you should discuss in one of your next motivational speeches.
I'm with you. I can actually do my own bodyweight in each hand right now, but it took a little while to work up to that. Felt pretty good. Then I saw someone who weights 60 pounds less than I do, doing my bodyweight + 20 pounds in each hand. Back to work for me! Gotta keep pushing.
Brian Alsruhe when you’ve said in videos that the typical minimum for farmers is body weight in each hand, is it also comparable to say that the minimum frame carry is about double body weight or how does that translate? And how about the yoke walk is that more like 2.5-3 x bodyweight as a general starting point in well run comps? Appreciate you greatly Brian. No single TH-camr has contributed more to my programming success and speed of progress than you bar none.
same. I got some portable handles to take to the gym and managed about bodyweight total last week...and it about trashed me! Felt it everywhere. And that was only for probably 50-80 feet (however long my gym is wide).
I recently grossed out my mom with my forearm development, which is awesome! Thanks for introducing me to the farmer's carry. It is my favorite exercise!
When you live on a farm and have to actually carry heavy things around for your livestock and didn't realize it was actually considered workout technique.
Haha thats sick dude anything that gets you a pump right? I used to be fat and now I workout its the best feeling when u get your muscles working
Lmao dude I always wondered why i was in better shape working full time on the farm then working out in a gym
It's a game for dummies.
I mean there’s kind of a reason for the ole farm, cornfed stereotypes in athletics - hard work, often and well-fed produces a strong, disciplined type of athlete.
loaded carries have been part of classical strength and conditioning; powerlifting just made the lifts disproportionally more popular.
If I could do only one exercise for the rest of my life, it would be probably this one.
Mine would be something with a sandbag
Same ..... I love doing these....!!!!
Wow! Very interesting. Did them for the first time today. Thought 45 poind plates was good, but it’s terrible
Lol
Same. 100%. Aside from the obvious strength growth, mass increase, full-body trainingg, and real world application... It's just fun. REALLY fun. Farmers Walks are a blast - literally haha
Still healing from an elbow tendon injury. Been doing rucking to stay strong and recently came across the farmers walk. Just doing 1 walk every evening with 10lb dumbells for about 1-2 miles is really giving me great results in the muscles without aggravating that inner tendon. Going to be patient with light weights for a while til that elbow is back at 100%
That's the way to do it for a lot of people. I had arm injuries and used 20 lbs and it was way too much. Most people meed to start at physiotherapy weights if they have been inactive or have problems.
I did quarter mile farmerswalk yesterday... it never fails to suck. It’s great
I grew up on a farm so...............yeah. Burns like fire every day. lol
Said it once, saying it again, love how humble this guy is.
I have been lifting weights for the last 46 years,I wish I had learned about the farmers walk long ago it’s a real super exercise.I really feel it in my forearms . I will keep doing it !
The farmer's walk/the carry; is my number 1 strength exercise, no one else does it at the gym I go to.
I tried farmers walks for the first time today, didn't really know where to start but I thought my grip strength was pretty good from BJJ. So I grabbed the biggest kettle bells they had in my gym and walked back and forth. I learned my grip strength is fucking terrible.
You can never have too strong a grip
Different kind of objects that you grab require different kinds of grip strength I'd imagine. There's so many different muscles in the forearm that control the movement of your hand.
@@Ezio9791 For sure, I'd imagine the grip needed in BJJ is a lot different than the grip needed to grip a bar really well, even though it all "seems" the same.
@@jsedge2473 yeah. The human body is awkward compared to a bar. Holding on to a arm or leg or your own hand is way different than a bar.
Yep. Adding weight on deadlifts and shrugs showed me my grip strength is for shit🤦🏿♂️😁. Farmer walking now to hopefully improve grip strength. 🤌🏽
Great video brother. I'm ashamed to admit that I categorized farmer walks as a pointless exercise. Over last few years, I've changed my training from a body building approach towards a more strength focused system. I can't speak enough positive volumes about properly executed farmer walks. Absolutely one of the best full body developing exercises I've incorporated in my training. I would definitely say they are in my top 5.
I started a month ago doing farmers carry and my deadlifts improve dramatically including overhead press I have better posture.
I do farmers walks with a trap bar and it seems to be working pretty good
I absolutely love farmer's walks they are a phenomenal excersize, tough but fun. In fact I actually just finished doing them for today's workout and I am 5kg off of doing twice my bodyweight! or 180kg (90kg on each implement) on them
Wouldn’t twice your body weight be 180kg in each hand ?
Farmers walk definitely made my body feel whole different way compared to any other workout it is official luv it
Dude your videos have massively helped all my lifts. Deadlift, overhead press, pull ups and i never did farmers walks until i watched this video. 69kg in each hand at 100 kilograms bodyweight at the moment.
How often do you do it and how many sets?
I absolutely love these series. So much knowledge in such a short time is unbelievable. I cannot thank you enough for what you do Brian ! Take care !
Dude.... Timestamps are amazing.
I only dropped a Liked because he made the effort to make Timestamps.
Haven't finished watching the entire video but lemme just say , I really like the intro .
Hahah thanks man!
You couldn't have a better timing with this.
In about 2 weeks I have my first strongman competition and until now I just picked them up, but never thought about technique, thus just trying to get faster by doing them more often.
Definitely trying those changes out when training tomorrow morning.
Thank you so much for all the effort you put in those videos.
Kind of important for beginners to start with lower weights and work their way upto heavy to avoid injuries!
I love farmers carries. I do them every third or fourth day. I'll change between using kettlebells, though ours only go upto 154lbs but the saving factor is the thicker handles so you need to really work your grip strength in order to walk with them and the trap bar. I couple this with static deadlifts with a double overhand grip to work on my grip. Also, I never use a weight belt to really work my core stability. I've found it's a had a huge impact on my deadlifts as well.
Love the Kegs in the background- no sarcasm intended
Lookin damn good in that green neversate shirt. I have the same one, fits great! I have been adding in more farmers walks into my regular workouts. Love these do or do not videos, help to remember cues, and really just get in a great mindset before starting the exercise. One of the things the farmer carry I have seen a huge carryover into everyday life, helping someone move, carry stuff etc. it seems to have more of a crossover than anything else.
Thank you so much Nathan!
You bet man. Wish I could have met you when you were here in Sacramento. Maybe next time! Your positivity, kindness and knowledge is incredible and makes you head and shoulders above the rest of the online fitness community.
I started to train my yoke walk with that half foot in front of the other foot, and it took at least 2 seconds off of my time. I never thought about using that "footwork" with the farmers carry though... I will definitely give it a try!
LOVING the transcripts and time stamps. A+++
That's exactly what I use these videos for. Q's before training.
I appreciate the video. I'm trying to get into shape after a long fight with asthma (and the necessary inactivity and steroids that come with that). I like watching the extreme stuff because it's a lot easier to see mistakes when you're watching someone lifting very heavy weights (everything is exaggerated). I'm no where near "body builder" level at this point, but seeing where it can go wrong will make my journey a lot safer, thank you.
Good luck man
I do farmers walks with farm stuff; hay bales, tractor saddle bag weights, feed buckets etc.
Thanks Brian!! I' recently added farmer carry to my DL day and have been kinda clueless on how to do it effectively. This video is perfect! As always you do such a great job at motivating and explaining. Hope you are over your health issues(!) and feeling strong! Take care man!!
Good tips will use them this Sunday. Currently doing weekly 220lb for 1020 yard (around our block) farm walks (incline/decline, we live in hilly area) in our group of 3 (go as far as you can go then switch). Best time so far 13 minutes.
People always complain about how hard it is to grow your forearms, your traps and your calves, but then they will do forearm curls, shrugs, and calf raises as a an afterthought in their workouts.
These muscle have such a short range of motion, the most effective training is an extremely heavy isomeric (bonus points because every time you take a step, they have to exert extra energy to counter that force).
I am not a strongman but everyone should be using farmer’s walks
That tip for people who can grip more than they can deadlift is gold. Also, I feel silly I didn't already think of it.
Liked just for the time stamps. Thanks Brian
Just found your channel and I love it. Practical and to the point.... My new favorite channel. Thank you very much, sir.
Thanks for checking it out!
I really like these do and don't tip videos. I was using your ohp tips today and that shit is legit.
I love all these videos, personally has gotten a lot of my forms corrected and shot a lot of my PR's up. Thank you Brian for all the great information.
Thank you for the time stamps Brian! However, I always watch the full video! Will use them to re watch certain parts though
Bro you got the best workout videos on youtube.
I love this series. So useful. Thanks mate. Done farmers walks earlier today. I'll be adding these tips in to the next session. Cheers.
Great info...i love that exercise..i carry 5 gallon buckets w water and a 10 lb or 5 lb dumbells ..when i break..i do side or front raises for shoulderz then rear delts...if it gets heavy i dump some water
Love the farmer's walks, thanks to your previous videos I corrected my form and not a week goes by without one session of these, thanks man.
Saludos
Never heard about farmers walks until I started watching your channel a year ago. It is one of my favorite exercises! I put it into virtually every Strongman circuit I do. Haven’t got to my body weight yet but I add 5 lbs every time and will get there soon enough. Keep up the great work. This is by far the most informative channel in this area on TH-cam!
Thank you, Brian! This video series of yours is invaluable.
those ropes look like a DNA strand its freakin cool!
Science !
Perfect timing. Farmers walks in t minus 2 hours. Awesome video Brian. Only touched 2x bodyweight for 30 feet once and things got a little squirrelly to say the least.
I don’t have a trap bar, so it’s dumbbells (up to 75lb) or get creative. Those Costco runs with IKEA bags loaded and running those up stairs is always a breeze even though I’m usually limited by those dumbbells (for now).
Grey screen Brian commentary are my favorite parts, after the knowledge drop of course.
Good tips. I've messed with farmers walks but definitely want to start incorporating them regularly now.
I've been proud getting up to 48 kg (105.8 lbs) kettlebells in each hand! Sounds like I have more work to do though since my weight is 160. I like the kettlebells because the grip is wider and it really works my forearm
Great information as always.
Good advices for competition.
Favorite lift, 2-3x a week with medium dumbbells as a middle aged lifter.
Brian, thank you for another great video. I didn't realize that I was doing this lift incorrectly.
That intro is pure kino
I'm practicing this with a guy with big canisters with sand inside. 40kg per side. Good practice. At first we did with smaller canisters weighing 18kg per side. With big weights, your neck is hard, especially if you're practicing in freezing temperatures of 15 celsius degrees. The next day it was hard to swallow. But it passed in a couple of days.
Can't wait until you get back to 275 lbs again. Love to see you in competition and slaying it.
I carry my body weight in each hand and prefer to go slow and steady making every step a purposeful step and sometimes emphasize the calf extension. I do my carries in my driveway that has hills both ways and is 1/2 a mile. Give it a try if you're always balls to the wall heavy/fast or always on a flat surface.
But the farmers carry is supposed to be a race. You’re not supposed to do it slow. It is a strongman event where people move the weight as fast as possible. It’s great that you’re doing it that way, but it’s similar to doing snatches as slow as you possibly can.
I just like the video! without havent watch the video. Because i already know its going to be awesome and informative
Same here. Sometimes I just drop by to drop a like and then add the video to my watch later list if I don't have time. Brian consistently drops awesome content.
Subscribed because the time stamps were convenient and funny
Just found this vid and subsequently your channel. Good stuff, man. Subscribed!
Thanks so much man!
Brian Alsruhe - Nah, thank you for putting out content like this.
Ive seen an overall impovement i had a hip injection and a shoulder injection im currently doing slow walk with about 20kg in each arm ive seen oversll improovement all over in 2 weeks sqauts have been easier its great for recovery
I started dummbell farmer walk this month after my first pull push day of the week .I am doing bodyweight currently for 100feet with one turn...half way there :)
i wear a 30 lb weighted vest plus, 45 lb dumbells in each hand for a farmers walk for a walkaround a park for 15 minutes. when the grip gets tired i rase the weight over shoulders (i call this rest period) when that's exhausted i transition weight back to my knees. my heart rate riases to 168 bpm. next lap just weighted vest. i made the mistake of doing 5 squats during the first 20 feet once and it made it difficult to complete. thanks for the video i didnt know this was a "thing" but, there is no running with this consistent pace is the key to complete the full 15 minute lap for me✌🏿
Saw your video on Mark Bell podcast I agree with you on
"SUFFER BEAUTIFULLY" great stuff man...........
Great video. Subscribed.
Thank you so much for doing that my friend!
That opening!
Good secret on overreaching grip.
We work. That's our "farmer's walk". Real life, real work, no play games.
Farmer walks are one of my favorite movements and I greatly appreciate this video for the little tips I can now show people that workout with me on those days.
Ha. Athlean made a video saying that farmer walk should br done everytime you hit the gym. In his latest video about pull up he showed that you should visualise pulling w your pinky and ring fingers as well, great minds think alike
Really good video, thank you!
I had a pile of standard plates left over after switching to olympic, 2 standard super curl bars and some duct tape later and i have 2 great farmers walk bars for super cheap. Just thought i'd share that as here in NZ actual carry bars are...rare and freaking expensive.
Great content, thanks!
Thanks for sharing.
Will you marry me?
BW 115 max farmers carry 165lb each hand;) xo
Each hand, that's impressive, nice work.
That's seriously bad ass...can I ship the wife to you for a few weeks?
Great video, mate.
This guy making DNA strands with that battle rope
I literally couldnt be happier this video came out. I have my first competition tomorrow and it includes a farmers walk and I wasnt sure whether or not I would be able to lift the implements. Tip #10 is a life saver!
A tip for the back flip. Try to tuck those knees to your chin, also with the initial arm swing to get the back flip started, swing your arms and keep them pointed to the sky. Don't try to throw yourself backwards. That's all! Goodbye lol
Brian, would you do a video on the techniques for a frame carry? I know there is a lot of cross over with farmer's walks, but I'd be curious to see if you have any tips or tricks to be aware of, unique to a frame carry.
Honestly it almost completely mimics the farmer’s except for a few extra cues man
As you were describing the FW in the video, it did sound that way. Thanks for responding!
Climb to Glory
I improvised on the Farmers carry my gym does not have one but they do have tires I can inside the tire and walk but I can put whight inside the tire
Finally worked my way up to 160#/Hand.. My Handles dont have a flat base and my drive way is slopped....So yeah, At the end when i dropped.. I also had to sprint to catch my one handle lol
I like these critics 🙌🏾💯
Thanks for video ! Next dos and donts about log clean and press?
I like this better than deadlifts
Pretty good content. I'm planning to work on farmers today. It'll very helpful. Thanks, man
Brian, I noticed that with farmer's walks the biggest question I have is weather to roll my shoulders back ( or keep my chest open), or to not think about their positions - in which case they tend to be sitting around the middle or slightly rolled forward. what do you think would be a good idea? unless you are sprinting like in competitions, it seems like rolled back shoulders may be healthier / stronger torso alignment.
Chest held up high is best
Hey Brian, love your channel. It's helping me a lot as a restart my journey of lifting and being stronger from a hiatus.
Question, though. This works out your flexors only? Do extensors get worked in as well via stabilizing?
Thanks again.
Another AWESOME VIDEO.... Thank you SO MUCH for the GREAT TIPS...
great advice
3:39 I’m looking into this to train because I literally have a farm😂it’d be nice to incrementally increase the weight as opposed to just carrying heavy things I need to around the farm
i did this a few days ago, and was rewarded with blisters on my hands. trying to find how to avoid such blisters and calluses, i see this 4:55 :D
I have an entire video about hand care. If you search it, it should help some
Overgripping is fun until you put down the bar and you leave half of your hand skin there...
that´s one farmers-walk-hand :D
Thanks for checking out the video Darren
Awesome video, especially the intro!
One job Nick !