How To Perform Farmer Walks Exercise Tutorial

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Farmer Walks. Old school farmers have been known for their incredible strength. Mainly due to their need for carrying equipment, hay, and sacks of grain. That’s why this exercise is aptly named. A full body exercise that will help develop your trapezius, core, forearms, legs, and endurance.
How to:
Grasp a pair of heavy dumbbells in each hand and keep them at your sides.
In a standing position, slightly shrug your shoulders to contract your traps; stabilizing the weight.
While maintaining a straight and rigid torso, start walking in a slow and controlled manner
Make sure to hold the dumbbells with a firm grasp to activate your forearms.
Do not:
DO NOT use a weight that is too light. This will defeat the purpose of the exercise, as you’ll find yourself easily carrying the weight.
DO NOT let your body sway back and forth as you walk. Make sure you maintain a straight and rigid torso. Controlling your breathing can help.
DO NOT let your shoulder relax as this will put unnecessary stress onto your neck.
The farmer walks are an excellent strength building exercise that works in an isometric hold for your upper body, helping to learn to brace in your core, and stabilization in your lower body. Slowly work into a longer walk each time to continue placing more stress onto the muscles.
#exercise #gym #tutorial

[@thatsgoodleche]

This is also the easiest way to sneak dumbbells out of your local gym

[@paulroy2645]

LMAOO

[@MaximusAdonicus]

Lol, I'm calling the cops!

[@myriamgareau8316]

😅😅😅

[@dukenukem69]

So that was you that stole the 2.5s!

[@Troutski]

Yo 😂😂😂

[@RangerOfTheEast00]

Thank you Buffdudes for never changing your style and always keeping the concept of making your audience better with excellent guides. Specifically, you guys have helped even an illiterate gym beginner like myself to learn the basics of proper form which even fitness instructors at high end gyms fail to teach.

[@kambo9o529]

Short and simple explanation. Thanks guys!!

[@job2k6]

You get an extra workout from dodging people that walk around the gym staring at their phones.

[@walter7454]

Underrated comment

[@gigantisaurusrex6647]

Great tutorial and you absolutely nailed the "How It's Made" narration! I mean, even the cadence and inflections! Great stuff.

[@elikebudi]

I love your new style tutorials. I also love your old tutorials and still watch them to correct my form time to time ❤ Also your face looks like Terminator when you’re doing Farmer Walks 😂😂

[@FitAfter50]

Thanks. I just did these this morning and they wiped me out. Morning workout was 5 sets of. 1.Push ups. 2.Farmer Walk 3. KB swings. 4.Weighted crunches 5. Pull ups.

[@MaximusAdonicus]

Probably better do them last in ur workout. I'd imagine having trouble doing swings and pull-ups after shoulder girdle and forearms being toast...

[@benironside1264]

If I could only do 1 exercise forever, farmers walks would be a top contender

[@LastMacho]

The Buff Dudes Brothers are in great shape this Summer💪🏼😎👍🏼

[@fotis9493]

Farmer walks are the most simple and beautiful exercise but in the same time the most easily exhausting exercise. 40 meters walk and your forearms are done

[@poopsled]

I was literally just trying to explain farmer's carry last week. Good timing

[@Sidali1104]

Good job 👍

[@jirikapounek2492]

Old School Farmer Gang

[@SAVAGExVEE]

When i was a teen, my friend asked me to go with him to pick up two sets of dumbbells. I agreed as he was like a brother. Dude had me walk a mile with him to pick them up and we had to farmers walk them a mile back. I think about this at 42 wondering wtf magic our bodies had as teenagers

[@SYKOK1LLER]

+10 Strength if wearing overalls.

[@Sumonebody]

tip, workout out far away from the rack when performing any dumbbell exercise.

[@israalvarez595]

Duuuude. Yes.

[@mickmister]

Why is that?

[@Sumonebody]

@@mickmister extra workout for having to carry the weights really far from the rack, as iirc they do in this video.

[@owen-nk5nn]

Always choose the proper farmer walk handles over dumbbells and or a open end trap bar for way better results if you have the option

[@KurtAngle89]

You can see Brandon actually IMAGINING to be a bad ass old time worker, while performing the exercise

[@joelopresto9032]

Thanks for the video, but can you help me out? I'm in my 60s, have worked out with weights from an early age. I now find my joints are not what they used to be. I need a plan for the whole body over 3 days, no longer than 45 minutes. Is this possible?

[@lucianoarrieta5786]

Can it be done with kettlebells as well? And how long does it has to be done? Until failure? 🤔

[@patricematte9941]

hello I am a construction worker, at 50 I am no longer able to do the big bodybuilding programs with work I am too tired so to simplify everything I was wondering if I do farmer walk, push up, pull up if that is enough to hit every muscle in my body, or I'll be missing something. Thank you for the feedback.

[@turntablesrockmyworld9315]

Don't forget a couple leg exercises such as squats. As you get older, they are highly important.

[@ph5056]

I'm a 58 yo Brit..all I really do are pushups , pull ups , a few dumbbell exercises , some dynamic tension martial art exercises and walking with dumbbells ' farmers walk ' all at home and I can tell you I have never been fitter or more muscular. The squat advice is also good with or without dumbbells but the f walk will do your calves , hams , quads and glutes anyway. All the best 👍

[@buddmac4315]

Is there any benefit using a trap bar?

[@thatsgoodleche]

You get to deadlift into position lol

[@porkchopproductions0314]

You can go heavier than with dumbbells

[@stephenshelton4267]

I lift with body group days: Legs: Extensions, curls, deadlifts Back: Various pulling, biceps, forearms Chest: Pecs, shoulder, tricep exercises So if I wanted to add the Farmer's Walk, what day is best? It looks like a leg exercise, but I tried it yesterday and I feel it in my mid-upper back so should I add it to back day?

[@tomfisher7751]

I would put it on the same day as any pulling movements

[@stephenshelton4267]

@@tomfisher7751 Thanks, that's largely my back day.

[@incognito8477]

Best exercise, if could only do 1 exercise together with deadlift

[@fmagalhaes1521]

While I see farmers walks/carries are of great benefit, I have a great question. Why do almost all of the farmers walk videos only use dumbells? Why don’t any of these Workout video creators do a farmers walk video with something that takes extra effort to grip, i.e. concrete blocks?

[@danielva98]

What are your views on CrossFit ?

[@willdiaz6050]

This was a good video. Thanks for the tips. It would've been even better though if the beautiful Mikala were featured in it!

[@ionvash]

I like farmer's walks but I never really know how I should mix them into my workouts...

[@comingverysoon]

At the very end as a finisher

[@wrathchildrocks]

💪🦾

[@johnfrancis1925]

How far/steps do you take? Reps?

[@madhusudan]

If you're using heavy enough weight, usually your grip / forearms will limit how far you can go. When it's burning and you're about to cry, set the weight down and rest. Then go again. I do 4 sets (just as an example).

[@Buzza82]

@@madhusudan And what would be an appropriate time to have a reasonable training effect before the forearms give up? 30sec 60sec 120sec?

[@madhusudan]

@@Buzza82 I do them on my Tuesday workout, so I'll get back to you. I have certain landmarks on the street, like manhole covers or storm gutters, which are my goals to reach to take a rest. Next workout I'll time the carries and let you know. Now you've got me curious too.

[@madhusudan]

@@Buzza82 Hey, to follow up with you, I timed the carries this morning. It was raining, so I couldn't do my regular outdoor route, but instead walked the hallways of the building. Also, I was using a kitchen timer that I kept bumping a resetting the time in my pocket. That said, I got one accurate reading of the 4 carries - it was exactly 90 sec. I use two 24kg kettlebells. So, hope that is useful to give some idea of what at least one other person is doing.

[@Buzza82]

@@madhusudan Oh wow thanks man for your efforts. You've definitely helped me and I'm sure many others who have found their way into the comments :D

[@skerexd7515]

Ok dont know about the dont relax the shoulders :0

[@dennisbarrett6148]

Be courteous. If you have to rest, take the dumbells to the ground. Don't let them free fall in some Worlds Strongest Man drama act.

[@yannikmuche8690]

isn't the carried weight supposed to be at least twice times your bodyweight?

[@robertsmall6076]

I used to dig out basements carrying 5 gallon buckets of dirt up stairs and throw in a dump truck then carry gravel back down that was a work out 🇺🇸🤙