If you get stuck with the bench press or the power rack, you might want to think outside the box and try the Farmers Walk.
During my school days, some of my closest friends were the ones who did weightlifting and powerlifting. One evening we decided to walk up the library stairwell like a firefighter carrying a person on his shoulder. You'd be surprised how heavy a 90 pound man feels when you carry it up the stairs on your shoulder! Little did we realize how much we'd learned over the years, but we had the strength to prove it.
If all you want is lifting heavy weights off the floor but you've never tried unconventional methods to build massive strength, then you should definitely read on.
As you know, our body can perform many amazing feats. But relying solely on the squats, deadlifts, bench presses, and other standard exercises is actually not enough. You're not supposed to run up the stairs of your city library now, but we encourage you to test yourself with various challenges and use your muscles in new, shocking ways.
A HARD WALK
The best known type of farmers walk is the suitcase method. You are simply carrying a lot of weight around as far as you can, like carrying a heavy suitcase. For the superficial observer, this looks like an elementary basic exercise. However, if you've ever carried dumbbells from one end of the gym to the other, you know there's a lot more to it than that. If you've never done this before, you're missing out on one of the best exercises for increasing strength.
For the following reasons:
- Build grip strength. The Farmers Walk puts your hands and forearms to the test with every single step. Not only is it difficult to hold a heavy weight while standing, but with every step there is a slight up and down movement that tests your grip strength in a way never seen before.
- The Farmers Walk also specifically trains the lower back, upper trapezius, shoulders and biceps. From the lower back to the upper trapezius, shoulder girdle and even to the biceps tendons, hardly any muscles are left out. Keeping your weight sideways and under control requires muscles and angles that are typically not used in a normal workout.
- Don't forget the hull. Don't yawn! From the innermost transverse to the oblique abdominal muscles, the entire trunk is put to the test. And the strongest core are those strength athletes who not only practice deadlifts and squats, but also practice unconventional methods like these.
- They think auch an die Beine. They form the basis for this training. Never doubt that the calves, quadriceps, hamstrings and glutes are not also fully exercised and recruited.
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THE FARMER'S TOOL
We encourage you to be as resourceful as you want (but safely, of course) with this exercise. The most accessible exercise utensils are dumbbells. However, if your gym has a trap bar (an exagonally shaped barbell), be sure to step into this barbell and start running!
That's really all you need: a heavy weight and some space.
If you work out at home but have dumbbells, fill up large buckets and fill them with water or sand. The good thing about these buckets is that you can do reduction sets with every course. When you get to the end, pour out some of the contents and keep walking.
Over time, the route will increase. And the sign that you've built up more and more stamina. Because the Farmers Walk also causes you to develop more stamina.
You should also get some weightlifting chalk. While we advise against using pulling straps on the Farmers Walk, you will end up with sweaty hands - especially if you exercise outdoors. And with the chalk you always have a good and firm grip.
Wie viel Gewicht?
At the end of the day, you may be wondering how much weight to carry. Simple answer: as much as you can. You will quickly find that you don't have to carry a lot of weight to exhaust your hands, trapezius, and lower back. So experiment with the weights. For your first few tries, you can estimate the weight by using a weight similar to that used for shoulder lifting with dumbbells. Take that as a starting point.
How often should i run?
Do the Farmers Walk only once a week so that you can fully recover after every heavy walk and, if possible, after exercises that require a strong grip.
Farmers Walk - Alternative bucket
Hug either a small barrel or a bucket (tree stumps work too) and walk the distance. Hold the object tightly in front of your chest.
Farmers Walk Training.
5 × 30 steps
If you cannot make the specified distance, stop and carefully put the weight down.
Rest as little as possible before moving on. Remember, however, that you are lifting the weight from zero point as if you were returning to the standing position while deadlifting. So use the right technique to avoid injury.