If your Christmas traditions have helped produce burly men on The World's Strongest Man incredible achievements, you're probably going with the Farmer's Walk or the Giant Trail as he's in the world known, familiar show. The mighty giants fighting for the title usually carry an absurd 160 kg in each arm.
The current Guinness world record for the fastest hike of the farmer uses lighter weight 150 kg weights and competes with Laurence Shahlaei over a distance of 20 m. UK is currently at the top of the charts with 6.73 seconds. What does that have to do with you? Well …
"Loaded porters, like farmer migrations, are now properly recognized in the broader bodybuilding community, as they were previously in the exclusive frame of the Strongest Man competition in the world," says strength and conditioning coach Jack Lovett (spartanperformance.co. United Kingdom). "And it's also time, because these lifts are easy to handle and extremely effective, while providing a host of benefits."
These benefits include the development of a strong core support that provides neutral spine protection by: it is protected against shear as well as shear shear forces; improved proprioception (your sense of where your body parts are) because you have to move with the load while keeping a tight core; increased willpower and focus, because loaded transports are difficult to accomplish; and, of course, muscle growth due to the prolonged period of muscle tension, especially in the upper back, forearms and legs.
"If you never perform any kind of burdened carrying, you will miss the benefits listed above a single exercise," says Lovett. "They are the epitome of efficient training. [US strength coach] Dan John classifies charged loads as the number one "game changer" for athletes. I could not agree anymore, and they will be just as good for non-athletes who want to increase their strength and muscle mass. "
The walk of the farmer is the originally loaded carrying and the simplest one. You can use dumbbells, kettlebells, regular dumbbells, a cross lift or special walking aids for farmers. That's how it's done.
Farmer Walk Guide
Stand up with weights at your sides. Hold your shoulders tight and your back straight. Take short, quick steps as you travel a set distance that is probably limited by the size of your gym, unless you're really a farmer and have the luxury of a field.
It Can Be Difficult To Get The Right Weight But if you just keep it by your side, you can carry a considerable amount. Start with some of the heavier dumbbells and kettlebells (20 to 30 kg), and if that's not enough, grab a small dumbbell and load it. In some gyms, there are special dumbbells or handles for the farmer, which you can attach to the heavier weights.
If you travel a long distance in one pass or increase the number of walks, the challenge will also increase.
Farmer's Walk Variations [1
9659012] Zercher Carry
And if you still want to benefit from hypertrophy, why not try the Zercher Carry, where you bump your elbows with a barbell. To wear a Zercher, take a dumbbell out of a rack by placing it in the crook of your arm. Tighten your core before lifting and keep your torso upright throughout the movement. If you need to put a pad on the bar to protect your arms, that's fine. Go either for a set distance or for time – 40 seconds is a good challenge.
If your health club does not have a normal walker for farmers, kettlebells are more than practical Replacement. They have shorter handles and are much more stable thanks to their shape and size. While this does not require so much core strength, it is an excellent precursor to progress. Kettlebells are also ideal for grip strength.
A tricky test of core strength: The one-arm land trail is the natural evolution of the two-armed standard version. In addition to the trap and backbuilding benefits provided by the standard carry, this variant recruits a majority of the abdominal muscle fibers to stabilize the body. Single-arm lifts are also a great way to iron out muscular imbalances.
Inverted Kettlebell Carry
If your shoulders are at a hard sitting or too long a desk under too heavy a load, then give the reverse kettlebell a try. Hold a single kettlebell on one arm with your head down, rest your core and hold a neutral spine. This movement activates the muscles of the rotator cuff like no other. The rotator cuffs are critical to shoulder mobility and range of motion.