Farmer's Walks: why your body needs farmer's carry (asap!)

[@salravioli]

What’s a good weight for 200 lbs man?

[@Fitnessdy]

If you're a beginner, think what's the maximum weight you can lift during a deadlift if you're doing just one rep. That's called 1REP MAX or 1RM. That's how much weight you should start with for a distance of 30 meters for both hands. So 0.5 x 1 RM per hand. The ideal is being able to carry half your body weight per hand for males.

[@paulyakaitis3352]

I’m 212 and using 60lbs going about 25 yds three times, guess what, no more back or hip pain plus getting my arms in shape for senior softball!

[@jerryh2954]

@@Fitnessdy I weigh 190 and deadlift 400. Should I start with 190 or 400? Seems like 400 would be a lot!

[@lebe220]

I was a bricklayer and did gymnastics in my spare time. What a body in those days. But I carried the weight of the world on my shoulders, thought I could prevent all these things I saw coming. But I could not and hurt my back. I recovered with own exercises from intuition and now want my old strengh back with 65 years. In every way. No matter what experiences my fellowmen chose.

[@zgcgroup7223]

Farmers work is so good.. i take it on me to be the one who racks up all the scattered weights in the gym everyday.. i love it👍

[@Fitnessdy]

Love that! 😃

[@jichaelmorgan3796]

That's a great idea!

[@MD-ok2oo]

Super clever way to do it

[@BRuane-pw6xq]

I am 70 and found this exercise to be essential. I carry 60 pounds each hand for 300 feet and do 3 sets 3 times a week. This and planks have been very helpful.

[@Fitnessdy]

That's a solid plan! Thanks for sharing your feedback!

[@apeman6059]

I do the farmers walks because it works every muscle in the body which will help you build muscle faster when you use it as a finisher and it's very functional to how we carry things in real life it should be in every persons muscle building program 💯

[@Fitnessdy]

Exactly, hit the nail on the head 💪

[@JohnRoute51]

The farmer's walk is the simplest exercise I have ever done in my life, take two dumbbells & walk !!!

[@Fitnessdy]

Yes!! It's simple, but still intense 😀

[@TairineSan]

I'm fully into farmer's walk for my core, because i hate doing crunches lol. It's good to know how a complete exercise it is.

[@Fitnessdy]

Nice choice! Farmer's carries are fantastic for core and stability, and they hit multiple muscles at once. Keep it up, and enjoy the core gains! 💪

[@paulyakaitis3352]

I do them three times a week! I’ve had guys at the gym ask me about it and now they’re doing it! I’m up to 60lbs not quite 40% of my weight but getting there!

[@Fitnessdy]

3x a week and 60 lbs? Not even 40% yet, and you’re still turning heads at the gym! 💯 Farmer’s carries are the GOAT for grip and posture. Keep pushing-you’ll hit that 40% (and beyond) soon.

[@paulyakaitis3352]

@@Fitnessdythank you, oh, I’m 75! But I get props in the gym!

[@RAGordy]

Started doing “farmer’s walks“ last week during my morning walk. 2 1/2 miles with a 5 pound kettle bell in each hand. Seems light in the beginning, but halfway through it’s a mild workout. In a few weeks I will go up to 10 pounds. Already seeing benefits.

[@Fitnessdy]

Sounds great! This exercise is typically used for shorter distances, but it's great you adapted it for longer ones. That way, you get lots of benefits for endurance, stamina + isometric benefits on your arm muscles!

[@keishacharles4276]

Really? What benefits are you seeing?

[@RAGordy]

@@keishacharles4276 i’m up to 10 pounds now, though I switch arms throughout my walk now. Definitely increased muscle mass in my shoulders and upper arms.

[@curtislund8322]

Fantastic information for me, I just got my 2 kettle bells last Friday and love them! Using safe and proper form. Bless you for making this video to educate us.

[@Fitnessdy]

Wonderful! Thanks for sharing! 💕

[@illlogick7151]

I’ve been speed walking with two 15lbs weights outside , and without shoes on the beach …. Game changer

[@Fitnessdy]

Sand makes even normal walking hard, but your workout is definitely tough 😁

[@jichaelmorgan3796]

Great idea to do it on the beach!

[@PatrickOHara-y3d]

Excellent video on farmers walks

[@Fitnessdy]

Glad you enjoyed it. If you want me to discuss any other topics, let me know 😃

[@GaryNac]

When it comes to the farmers walk its a pretty big staple whenever I work out in the gym.

[@Fitnessdy]

Me too, especially when I carry the weights from rack to bench and vice-versa 😃😃😄

[@GaryNac]

@Fitnessdy Whenever I focus on arms and use free weights I use farmers carry primarily because it does use or incorporate so many muscles at once and so that I know that I did not completely neglect or miss too much as far as the muscles in the arms go (even if it's good for certain things besides just the arms.)

[@mscott5198]

Just tried this for the first time yesterday and I felt it in my ENTIRE body! I carried 45 lb plates for 50 steps per leg…

[@Fitnessdy]

Woah, that's great!! 💪💪 how are you feeling it today? 😃

[@thetemplelaboratory]

I weigh 130lbs. I farmers carry 35lb kettlebells in each hand. My grip is the first to go. I walked on the treadmill at my gym with 20lb kettlebells the first time around. The treadmill was going slow. I felt awkward, wasnt sure if I was allowed to do that. I liked it though. Thanks for the info.

[@Fitnessdy]

I'm not sure that using the treadmill is the best way either 😀 thanks so much for your support amd sharing your experience!! 🤩

[@21Casey50]

Good stuff! Thank You!

[@Fitnessdy]

Glad you liked it!

[@paulandrews1763]

Very good video, informative

[@Fitnessdy]

Glad you think so! Thanks 🙂

[@강태권-k2j]

The video is very good! The exercise doesn't look very interesting. And I think there will be a difference because cruching is a moving exercise and this one is not moving the core. Anyhow, the effect of the exercise and how you do it are very well explained!

[@Fitnessdy]

Thank you and you're absolutely right, crunches move your abs and that's why they seem more appealling because you feel like you're 'doing' something. Great points as always, thank you for following this channel 😃🩵

[@bobbullethalf]

Go see a farmer and shake his hand, powerful.

[@Fitnessdy]

Exactly 😀

[@iblockpuncheswithmyface1490]

@@Fitnessdy Shook hands with a short, stocky 50 something Hutterite the other day. Felt like shaking hands with a vise. My hand disappeared, and I'm 6' 1" 230.

[@Mr-mopar]

I do single arm farmers,then I rack it and walk it then on way back I carry it over head..I really think the overhead carry rebuilt my shoulder after several bad surgeries..

[@Fitnessdy]

Wow, really? That's amazing! Did your doctor explain how this worked?

[@sherbaswinson6080]

Yes

[@popanator7759]

I recommend that you do NOT carry the weight at shoulder level. I destroyed my right shoulder. It took over a year to recover.

[@Fitnessdy]

Hey thanks for the feedback, it's a great piece of advice!

[@latishajamerson2571]

What do you mean

[@johnygoode2239]

At shoulder level? Huh?

[@danielwright3800]

That's not a farmers carry if you're carrying it shoulder level. Stay with us here lol

[@OscarMukombozi]

If you meant should shrug then that works the traps. Also u should have advised to relax the shoulders.

[@boathemian7694]

So all those batteries I carried out to boats at the marina was actually good for me?

[@Fitnessdy]

Guess so 😀

[@davidduffy3021]

Being doing them for years

[@Fitnessdy]

So from what I understand, you're loving your progress if you're still doing them 9 years later :)

[@jichaelmorgan3796]

Lighter farmers walks is a good alternative to weighted vest walking over greater distances.

[@Fitnessdy]

Love this, yes, you're exactly right!

[@koreanruralgardenlife1597]

농부가 이 뉴스를 좋아합니다. 참고로 나는 매일 수영을 30분 하는 한국의 농부입니다. A farmer loves this news. FYI, I am a Korean farmer who swims for 30 minutes every day.

[@Fitnessdy]

I bet you do! I love that, and I'm not a farmer, just occasionally carry groceries :D

[@EricRoss-ur7es]

Are you a fish farmer?

[@koreanruralgardenlife1597]

​@@EricRoss-ur7esLike urbanites, farmers often buy a separate kettlebell and carry things in both hands that are so heavy that they don't exercise. When carrying things, they carry them carefully so that they don't lose their balance. Especially in my rural area, there is a nice swimming pool about 15 minutes from home, so I enjoy swimming for an hour every day. Very pleasant and healthy vegetable farmer. 😄

[@apoplecticangel2832]

You should have included a section on proper form on how to do them

[@Fitnessdy]

Hey, thank you so.much for your feedback, that's a good suggestion!

[@apoplecticangel2832]

@@Fitnessdy you’re more than welcome!!

[@billymciver3101]

What’ about going for 5 /10 minutes with a lighter weight how long should you do

[@Fitnessdy]

So for men, the upper limit is 1/2 to their whole bodyweight per hand and for women about 85 pounds per hand, doing 20-40 metres max. If you're using lighter weights but heavy enough to feel challenging, I'd suggest starting with a TABATA interval [20 sec on, 10 sec off x 8]. But again, it depends on how light exactly you're going and the routine you plan to fit this into 😀

[@marttyd]

What ? I just started back to gym and am incorporating farmers walk at end of workout. I’m using 35lb kettle bells for each hand and walk for 10 minutes with a short rest when I need it. Sometimes I only rest one or twice for a few seconds. I don’t see how I’ll ever be able to carry my body weight in each hand! That’s carrying twice my body weight.Sheesh.😮

[@1995Benzo]

​@@FitnessdyWomen, 85 lbs per hand???? That must be a typo. 🤔

[@nanasshi0711]

according to dr peter attia, for women its 75% of their bodyweight, for men its 100% (total carried). if thats too much you can reduce it by 25%. do it for 1minute, 3-4x rounds

[@JamesB21a]

How heavy and far can should you start? I normally try to walk 10,000 steps - can I start building up by carrying light dumbbell's during my walks, or should I just go short distances with heavier weights?

[@Fitnessdy]

The point of farmer's walks is using heavier weights for shorter distances. 10,000 steps is way too much for this exercise. It's like doing weighted squats for hypertrophy vs bodyweight squats for strength and mobility. Doing weighted squats for hypertrophy also means you'll be doing far fewer than bodyweight ones, but the purposes are different 😀

[@JamesB21a]

​@@Fitnessdy Thank you for your thoughtful reply. So sounds like it is best to treat as a strength exercise to be performed on its own rather than be combined with cardio work.

[@davidstrunk]

Thanks

[@Fitnessdy]

Happy you liked it. If you want me to discuss any other topics, let me know :)

[@RudyTheInternetGod]

🙏🏽

[@darrylrobinson8697]

I have a 45 lb hex bar I’m 63 yo what’s a good weight and distance for strength and posture

[@Fitnessdy]

Since you already have a 45 lb hex bar, a good starting point would be to focus on distance rather than heavier weight, especially for posture and strength. Start with about 20-30 yards, keeping your core tight and shoulders back for good posture. If that feels manageable, you can gradually increase the distance or time under tension rather than adding more weight right away. Aim for 3-4 sets, resting between each.

[@MarkJones-999]

Hello and thanks for this video but will this increase my chance of doing pull-ups ?

[@Fitnessdy]

For pull-ups, you should cconsider other exercises, like pull-overs, lat pull downs, cable pulls, TRX pull-ups. Maybe you even have a pull-up machine at the gym or can use an elastic band to help. Also, you can focus to control the negative first before you can work your way up to a pull-up. Good luck and keep us posted on your progress 🩵💪

[@joesielskisr4911]

I done on my fingers tips for years no wonder my forearm hurts plus my fingers get numb at night

[@Fitnessdy]

Oh, that's bad! But thanks for sharing your story so more people can learn from it. The point is you shouldn't do farmer's carries for long distances/ long time frames or with weights that are hard to control. Also, wrist straps are your friends. Are you in therapy for this pain?

[@zone4garlicfarm]

Doing a farmer's carry across the gym floor doesn't seem to be much of a workout. Taking it outside over rough terrain makes you feel your core, feet and ankles working to keep you upright.

[@Fitnessdy]

Good point! Terrain counts A LOT

[@Travelling1142]

Can we loose weight with farmer walk excercise everyday

[@Fitnessdy]

You can, but it's tougher :) if your goal is weight loss, the fastest way that's also most efficient is doing endurance and resistance exercises together. Think lighter weights, but fast 😀

[@robs1714]

You wanna test your core and central nervous system? Load up a barbell with 3x your best back squat, front rack it and just lift it off the pegs and hold it there

[@Fitnessdy]

That was humbling 😀 at least for me

[@robs1714]

@@Fitnessdy if you held it long enough I bet you slept like a baby

[@ramreddymatta]

yesssssss

[@RobustArid379]

I didn’t know that

[@Fitnessdy]

Hey, thanks for sharing :) yeah, plenty of great hidden gems out there

[@MarquitoRH]

What is this nonsense currently with the FW hype ? It’s a perfectly legitimate exercise but it won’t make you live longer or any other baloney trotted out by influencers in the internet 😅😅😅

[@Fitnessdy]

It's because of that grip strength study that shows a stronger grip is correlated with longer life - and vice-versa :)) of course, that doesn't mean a cause-effect relationship between FW and longer lifespan :)

[@johnygoode2239]

LoL you must be new to fitness Sorry benchpress Smith rack and protien shakes don't count!

[@GaryNac]

I would imagine that doing farmers walk is still a whole lot better then being sedentary or sitting on your fat arse not actually saying that you personally are fat but I think most people who read this would get the point

[@hjander]

AI voice...thumbs down

[@Fitnessdy]

Hey, thanks for your feedback. You can find out more about the real people behind this project in the channel's description 😃 also, if I made any mistakes, happy to correct them and learn more from anyone here.

[@ericc2083]

Instead of using distances on the first two types of exercises, wouldn't it be better to set a time duration, like you did with the third exercise? Much easier to track time than distance.

[@Fitnessdy]

Definitely can work. But the point is that these exercises differ in difficulty, that's why they're usually measured differently

[@ericc2083]

@@Fitnessdy Understand different measurements. Why not just have different measures of time.

[@Fitnessdy]

Take this example: exercises for hypertrophy vs exercises in a Hiit routine. In the first case, trainers are taught to count reps, whereas cardio routines use time intervals. That's because people need different intervals to complete the same number of hypertrophy reps correctly. Farmer walks are the same, so that's why we have distance-based goals

[@ericc2083]

@@Fitnessdy Just to beat this dead horse, if you don't have the distance to walk 50 yards (smaller gym/weight room), what is the equivalent time for each?

[@Fitnessdy]

Hey, sorry I missed your last comment. I think up to 50 seconds should be fine, but the point is the weight is really heavy so you're taking these steps really slowly and controlled. Of course, you can start with 30 seconds too. But if you're going above 50-60 seconds, it means your weight is too light :)