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

Dive into the world of farmer's walks, a simple yet incredibly effective exercise that could be the game-changer your workout routine needs. Often underrated, the farmer's carry is more than just lifting and walking; it's a full-body transformation waiting to happen. This exercise targets multiple muscle groups, offering a range of benefits that extend beyond strength building. From enhancing grip strength to improving posture and core stability, integrating farmer's walks into your everyday fitness regimen can lead to significant improvements in both performance and physical health. Whether you're a fitness enthusiast looking for a new challenge or someone seeking a versatile addition to their workout arsenal, our video provides compelling reasons why this exercise deserves a spot in your routine. Join us as we uncover the power of farmer's walks and how they can revolutionize your fitness journey.
------------------------------------------------------------------
Pro tip: Book a personalized consultation with the engine behind Fitnessdy, certified Cardio and Fitness Trainer, Ioana. We can do talk through email, build a personalized workout plan, and more.
ioanacozma.setmore.com/
---------------------------------------------------------------
For Strength and Power:
Heavy Weights: Use weights that are challenging to carry for short distances; up to half your body weight per hand or more if you’re really experienced, but much less for beginners.
Short Distances: Aim for 20 to 50 meters (65 to 165 feet) per set.
Rest Periods: Typically 2-5 minutes, depending on the intensity.
Total Volume: Perform 3-5 sets, adjusting based on your overall workout intensity and volume.
For Endurance and Conditioning:
Moderate Weights: Choose manageable weights for longer periods, up to 0.25 to 0.33 of your body weight (and lower for beginners).
Longer Distances: Target distances of 50 to 100 meters (165 to 330 feet) or even longer, based on your conditioning level.
Shorter Rest Periods: Rest for 1-2 minutes between sets to maintain a cardiovascular challenge.
Total Volume: Perform 4-6 sets, or more as your endurance allows.
For Grip Strength:
Variable Weights: Use a weight that significantly challenges your grip without compromising form. Up to 0.25-0.5 of your body weight should do.
Time-Based Sets: Instead of measuring distance, walk for a set time (e.g., 30-60 seconds) before resting.
Rest Accordingly: Rest periods can be 1-3 minutes, focusing on allowing your grip to recover.
Total Volume: Perform 3-5 sets, focusing on grip fatigue rather than overall muscular exhaustion.
----------------------------------------------------------------
Timestamps
Intro 00:00
do they really work? 00:39
the rant on why farmers walk is better than crunches 01:21
Planes of movement 01:42
muscles worked 02:54
the benefits 04:14
how long to do farmers walks for 04:57
for strength and power 05:04
for endurance and conditioning 05:28
for grip strength 05:50
will you incorporate them into your routine? 08:02

[@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! 😃

[@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.

[@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!

[@user-ce6jq2cs2t]

Excellent video on farmers walks

[@Fitnessdy]

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

[@davidstrunk]

Thanks

[@Fitnessdy]

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

[@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 😁

[@user-kn9re6cw2e]

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 😃🩵

[@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 🩵💪

[@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?

[@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

[@TheInternetLove]

🙏🏽

[@kali542]

I can’t do crunches due to pelvic floor dysfunction I wonder if these are safer for me? Thank you

[@Fitnessdy]

Yes, absolutely! Anything that doesn't involve crunches. Dead bugs, bear plank, other plank variations, other carry variations. And if you have pelvic floor issues, be sure to strengthen your glutes and inner thighs too. Butterfly bridges, sumo deadlifts,side lunges and sumo squats are great exercises to start! Good luck and please keep me posted on your progress 🩵💪

[@kali542]

THANK YOU SO MUCH!!!! @@Fitnessdy

[@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!!

[@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 :)

[@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.

[@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.

[@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.😮

[@boathemian7694]

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

[@Fitnessdy]

Guess so 😀

[@Arid379]

I didn’t know that

[@Fitnessdy]

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

[@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

[@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

[@animallover.9640]

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 😀

[@MOEURNWORKOUT89]

Thank you ❤❤🎉🎉 everyone for your like my comment l wish God take care of you all 🙏

[@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.

[@marcdaniels9079]

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 :)

[@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 :)