{"id":19690,"date":"2014-03-27T10:00:00","date_gmt":"2014-03-27T10:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/strongman-series-the-farmers-walk"},"modified":"2021-11-22T01:08:25","modified_gmt":"2021-11-22T06:08:25","slug":"strongman-series-the-farmers-walk","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/strongman-series-the-farmers-walk\/","title":{"rendered":"Strongman Series: The Farmer’s Walk"},"content":{"rendered":"

Click Here to Try Our Free Strongman Workouts<\/strong><\/a><\/h2>\n

Want to take your training to the next level?<\/strong> Thought you might. What if I told you it was as simple as picking up a couple of heavy objects and walking with them? It\u2019s true.<\/p>\n

The farmer\u2019s walk is a game changer.<\/strong> This exercise is one of my favorite strongman events for a reason – it has serious impact on your strength and major carryover into your lifting.<\/p>\n

Weighted Carry Movements Have Significant…Carryover<\/h2>\n

I mentioned in my previous article on the yoke <\/a>that yoke carries and farmer\u2019s walks are both weighted carries<\/a> and share a few similar considerations. However, they both deserve individual insight, and this is why I have chosen to follow up my article on the yoke with one on the farmer\u2019s walk. This piece will take a look at the basics and benefits of the farmer\u2019s walk, along with typical events and how to train for them.<\/strong> I\u2019ve also put together some standards for you to aim for, along with technique tips to get you there.<\/p>\n

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The Farmer\u2019s Walk: Introduction<\/h2>\n

When doing farmer\u2019s walks strongman-style<\/a>, you use a piece of equipment comprised of a pair of thick metal bars with handles in the middle. This allows you to carry the bars and gives you the ability to load weights onto each end.<\/p>\n

Broadly speaking, there are two different styles of equipment used: one where the weight plates are loaded onto the ends of the bars so the plates rest on the floor and another where the weight is loaded on top.<\/strong> The lengths of metal are flat like girders rather than traditional bars, and are easier to work with than bars, as they don\u2019t roll away when you place them on the floor.<\/p>\n

The other variables involved in farmer\u2019s walks are the handle sizes of the equipment (a thicker handle being harder to grip) and the length of the walks you execute (longer being more unstable).<\/p>\n

Benefits of the Farmer\u2019s Walk<\/h2>\n

Dan John stated<\/a> that, \u201cThe loaded carry does more to expand athletic qualities than any other single thing I\u2019ve attempted in my career as a coach and an athlete.\u201d <\/strong>And that\u2019s some statement considering his experience. Moreover, Dan refers to the farmer\u2019s walk as the \u201cKing of Carries.\u201d This gives you an idea of the width and depth of benefits that farmer\u2019s walks provide. Not all of these benefits can be described in muscular terms, but if we are going to do so, we are looking at developing powerful legs and hips, strength through the core, a strong and stable back, and of course, phenomenal grip strength, to name just a few.<\/p>\n

Typical Events<\/h2>\n

Typical farmer\u2019s walk events you may encounter are:<\/strong><\/p>\n