NorthToday there are more and more exercises that were previously only performed by high-performance athletes focused on gaining strength but that have now also been incorporated into training routines. Such is the case of the farmer’s walk.
This is an exercise that works the muscles of the whole body, as well as helping to improve cardiovascular health and increase heart rate, not to mention that it is a functional exercise, which means that it can be applied during activities of daily living .
What is the Farmer’s Walk?
This exercise, which is also known as a farmer by some, is one of the simplest in terms of execution, as it simply requires carrying heavy weights in both hands while walking forward, but extremely effective.
How is the Farmer’s Walk carried out?
To perform the Farmer’s Walk, you’ll need weight-bearing equipment, such as dumbbells or kettlebells, and an open space to walk at least 10 steps in a straight line, resting one to three minutes between sets.
- Standing up straight, he selects dumbbells appropriate for his weight and places them on each side of his body.
- Grab the dumbbells, one in each hand, to deadlift while extending your hips and knees and keeping your spine neutral.
- As you hold the dumbbells firmly and upright, your shoulders, back, and core remain tight.
- You begin to walk with firm steps and a constant rhythm, always keeping your eyes straight ahead.
- After completing the desired number of steps, you stop and lower the weights to the floor, keeping your core engaged and your spine neutral.
What muscles are worked with the Farmer’s Walk?
There are several muscles that can be worked with the Farmer’s Walk, such as quads, hamstrings, glutes, calves, lats, erectors, upper back and traps, abs, biceps, triceps, forearms, and hand muscles.
Benefits of the Farmer’s Walk
Among the benefits for the organism of the Farmer’s Walk are:
- improved posture
- Improved cardiovascular health and endurance.
- Promotes muscle strength and power
- calories burned
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