If you want to add more cardio to your workout routine, an exercise for the whole body like the farmer's walk or carry is a great place to start!
It is one of the simpler and at the same time better exercises to increase the force and general physical fitness.
To do it correctly, that's all you need take two dumbbells and walk forward; Balancing dumbbells while walking requires coordination, a good one pinch (made with three fingers) it's a strong core, sounds easy, but is it really?
Let's find out all the secrets of the farmer's walk.
What is the farmer's walk?
La farmer's walk or farmer's carry is a strength exercise that involves holding a weight in each hand while walking a certain distance; this exercise is aimed at all muscle groups and also offers an excellent cardiovascular stimulus.
Although it is a very popular exercise among strongman and competitive strongwomen around the world, the farmer's walk has become a popular and widely performed exercise by athletes of all levels.
This exercise can easily be added to your strength training program or can be done on its own; it's a very functional movement, as it applies directly to the activities of daily life and works many muscle groups.
How to do the farmer's walk correctly?
When first attempting the farmer's walk, use light weights and increase the load slowly as your fitness level progresses.
there different variations of farmer's walk, but the most famous is the one that involves the use of dumbbells; as your strength and stamina increase, you can experiment with other alternatives to make the walk even more difficult.
To perform this exercise well you will need:
- Dumbbells of different weights
- An open space available where you can walk at least 10 steps in a straight line
Start by choosing the right dumbbells for your fitness and place them on the ground on both sides of the body; lower yourself by bending your hips and knees and take the dumbbells in your hand.
With the technique of deadliftstraighten your hips and knees while maintaining a neutral spine position.
Begin the movement by walking forward at a regular pace; once you have finished the expected number of steps, stop and lower the weights, keeping the column in a neutral position and the core firmly.
Rest for 1/3 minutes and then repeat the exercise until you have completed the series set out in your training plan.
Muscles involved in the farmer's walk
The farmer's walk involves and works many muscle groups:
- Quadriceps: they extend the knee and help lift weights off the move
- Hamstrings: they extend the hip and flex the knee
- Buttocks: They are responsible for hip extension and stabilization
- Calves: Helps balance the ankle joint
- Dorsal: Help keep the spine neutral
- abdominal: they keep the core in action
- Biceps: allow arm flexion
- Triceps: allow the extension of the arm.
Benefits
The farmer's walk is a complete exercise that involves carrying weights and has several benefits:
- Improve Endurance and Cardiovascular Health: this high-intensity exercise increases aerobic capacity, reducing the risk of cardiovascular disease
- Increase muscle strength: this exercise engages many muscles and helps to increase their strength
- Increases the strength of the presa: during the farmer's walk it is essential to hold the weights firmly with your hands; Adding this exercise to your training routine can help improve performance in other sports such as basketball, tennis etc.
And you, do you do the farmer's walk in your workout routine? Let us know in the comments and remember to follow us on our telegram channel
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