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Home / Fitness and Health / Men over 40 should use Farmer’s Walks to improve their strides

Men over 40 should use Farmer’s Walks to improve their strides



Writer, fitness model and trainer Kirk Charles, NASM-CPT CES, knows that life can get more complicated as you age. But that shouldn’t stop you from being at the top of your game. He will help you answer the tough training questions that come with age so that you too can live to be over 40.

The farmer walk is a great full body move that blows forearms, torso and shoulder blades and also gives great posture. But it can be more as you get older if you really think about how you go about each step.

Too often we assume we are walking right, but as you get older, patterning the right way of walking has serious benefits. The Bauernweg already asks you to be deliberate with the core position and holding on to your shoulder blades. Now let̵

7;s perfect as we go too.

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I did that in my own training. I inherited flat feet that have made me uncomfortable for most of my life. The disease has never stopped me from being active, but as I approached my 50th birthday, I ran into some serious problems due to three big mistakes I made. I didn’t wear arch support braces, which was recommended to me in my twenties until later in life. I also wore my shoes and sneakers too tight until recently – and worse, my running and walking technique was faulty, with an inefficient heel-to-toe step and overpronation.

After millions of steps and bumps on my feet over the past 57 years, these three mistakes created a huge problem. I developed bunions in my forties that can be very painful around the joint of your big toe. To make the injury worse, surgery was the only solution when it got worse.

Now my focus is on doing everything possible to keep the situation from getting worse, to avoid surgery. I chose my running and running form to focus on a more conscious step and to touch the ground in the center of the foot. I also decided to pick up some weights and take country walks to strengthen my stride and speed my progress.

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To start with, you can use dumbbells (or any type of weight with a handle, like a gallon of water). Pick up the load like you were deadlifting. Holding the weight with a strong grip, reach into your core and roll your shoulders back. Keep your spine straight as you walk without sagging. Maintain a neutral spine by looking straight ahead all the time. Use this guide to tweak your form.

To relieve the pain of my flat feet and balls of the feet, my primary focus is making sure that every step lands in the center of my foot, not the heel. I also make sure that my feet are pointing straight ahead with every step.

Usually you want to load the farmer’s comfort with as much weight as possible – but I suggest starting off lightly, maybe 20 pounds in each hand to get your stride right. Then increase the weight to what your grip strength can take. Start with 100 steps and then rest for a minute or two. Try four sets of 100 steps three times a week.

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