100% agree man 💪🏼 it’s definitely a foundational exercise for strength and functionality! Thanks for watching, take a look at some of my new stuff if you want some entertaining videos 😅
I've been doing the farmers carry for about a month now , and I came to the conclusion that it's the best thing anyone can do to improve everything in their condition . I'm lucky to have a hundred yards long driveway , I'm obsessed with it , I'll do it twice a day sometimes , you can't imagine the energy levels you'll achieve if you have never done it . good luck to all.
@@jaberjaber131 wouldn't doing it everyday counterproductive?? Like if we do biceps curls everyday our body will start adapting to that exercise and hypertrophy would stop
@@marcosrua7223 I don't think it's the same. I lost 30 pounds in two months and gained muscle in forearms, shoulders , calves, back, I'm about three months in now. I did skip a day here and there , but I try not to.
@@marcosrua7223 ii mean if u do it only once a day its not really that bad. its more akin to doing 4-6 sets of bicep every day rather than doing 8-12 total sets of bicep twice a week. at the end of the week u have done the same amount of sets to the muscle. as long as ur recovery is good it doesnt really matter that much. mayyyybe resting 1 day in between would make it slightly more productive but the difference is so small it doesnt really matter unless u are like extremely advanced in working out or trying to compete.
i start my workout evey other day by walking a few miles with 40 lb dumbell farmer carries. I rest for a min when i lose grip. This has really helped the rest of my workouts and increased my rucking capacity and speed dramatically. I am 55 6'1" and 225 lbs. My body fat has dropped in half after doing these workouts past year or so
@@johns6426damn, I just started doing farmers carries again. I'm 42 about 215 pounds, should be about 190. My deadlift is 335 at the moment, but that's going up weekly pretty easy atm. A few days ago I farmer carried 40 pound sand bag weights with handles they have at the local high school track. I did one full lap around the track with a 40 pound bag in each hand. I had done legs the day before and I ran a couple miles right after the farmers carry lap.s The next day, omg I wanted to die. My body was exhausted and lotsa stuff hurt. I'll keep doing them though if it means my deadlift will go up faster.
I got adjustable dumbbells that go up to 80lbs, and a weight vest that goes up to 40lbs, i been doing farmer carries with 55lbs, can't wait to step it up!
I do 1.0-1.5km walks with 2x30 lbs. kettlebells every other day. Farmer's Carry --> Rack Carry (kettlebells rested on shoulders to rest grip) --> back to Farmer's. It's different than what you're doing; not especially heavy, but I never put them down and so I get a good tension workout and can practice mental discipline (I spend 60% of every walk wanting to put the kettlebells down). The most visually apparent result is in the traps. My calves have become more prominent, as I walk on the balls of my feet (akin to how runners are advised to always land on the front half of foot). With 45ish minutes per week over the last 9 months, I'm pleased with the results.
@@ROBLIFTS Exactly that. Once on the verge of dropping them, flip them up onto shoulders, to be rested there somewhat loosely (intent is to rest the grip so only hold them enough to keep them from rolling off shoulders) as I continue walking. This is a good core exercise, as I'm stabilizing a good bit of weight on shoulders while navigating terrain. Keep walking until shoulders and upper arms are about to fail, and gently drop back down to Farmer's Walk. Different muscle groups emphasized, so alternating between these two holds offers recovery from the other. So far I haven't been able to go beyond 1.5km. Not sure if it's a mental or physical limitation. Learning my capabilities. I might incorporate your idea of "go heavy" by using heavier kettlebells for slightly shorter distances, work that up, and then drop down to 30 lbs. again and see if I can get 2km.
Dude, 1/2 an inch on your forearms is a huge body composition change. Can I make one suggestion, don't do the walk with thongs or slip-ons( jandels). The feet and brain are intimately associated. Even walking without weight wearing the former forces the feet to make unnecessary compensations that may lead to injury.
Love that suggestion, I started all of my training barefoot recently. I have completely stopped using any form of footwear and have gained a lot of strength. Thanks 🙏🏼
Awesome brother, thanks for sharing your experience doing this exercise for 30 days. I'm definitely looking forward to hearing your thoughts and experience after trying the heavier weights as well!!!! Best of luck with the channel!!!!
You should do it at the end of your workout so you don't compromise your grip strength if you're doing exercise that requires grip , and doing the walk after working out will improve your stamina .
Everyone needs to farmer carries when you go to the gym?? How in the hell is everybody supposed to know every time you go to the gym?!! Also, people have their own lives.
Try a towel hold..put through the kettle bell and carry by the towel..brutal workout.. also buy or find some old judo belts which work great instead of towel..plus get a sturdy back pack and start loading it up..
If you're not easily impressed by the looks of it, simple, cheap and effective equipment, does the exact same thing as the more expensive ones. Hope it's working out well for you.
That’s actually really good and it helps stabilize the spine more as well!! I’ve been wanting to buy a trap bar so I can do farmers and deadlifts with them.
RU-vid decided to pull this one up and land it on my feeds. So I also did Farmer Walks/Carries for 10 mins every 20 mins (I'm doing a Pomodoro) for 30 days with kettlebells and leg weights. I'm limited to 10 to 25 lb KBs. I start with the 10 and make my way up to 25. But to make the carries complex, I will rack the KB while I walk and/or hoist it over my head. I also do a cross body swing with the KB whilst walking. It did improve my grip strength.
@@ROBLIFTS sorry for not explaining that. Pomodoro is a time management technique. you basically work or focus on a task for 25 mins then take a 5 min short break after. you do this for 4 cycles but on the 4th break, you get a longer break period - 15 mins. then repeat all over again. i have adjusted mine to 20 mins of work and 10 mins of short break. the long break stays at 15 mins. I do the Farmer's Carry during each break and I do that until I hit my daily goal of 10000 steps.
i can't explain it, i got a pinched nerve on my left shoulder that left my arm really week. I was able to do 10 reps for 8 sets with a 60lb dumbell, but after only 35lbs were heavy as hell. Everywhere i had to go in the house i did farmers walk with a 40lb, after one week, when i was benching the 35lb dumbell, for some reason it was much much easier and i even moved up to 40lbs. I think it was the grip strenght, but either way i got back a lot of strength in my weak arm in one week.
That’s awesome to hear, yeah pinch nerves suck. There are technically to help loosen the nerve and get it out. But yeah they definitely help with overall strength
@@ROBLIFTS “Pinch nerves…are technically to help loosen the nerve and get ‘it’ out.” Please elucidate. What are you referring to when you say this thing you call “it” that needs to get out and is somehow **helped** by a pinched nerve 🤔 Thanks for the videos and I am glad you have gone natural and shoeless - it is important. Good stuff.
It's helpful that you posted about some benefits (better grip for deadlifts, better grip with pull ups). Also, thanks for sharing about how much rest you're taking. Reducing rest is definitely a good way to challenge yourself and build!
Glad you enjoyed the video and happy I could help. If you’re interested in glute development and deadlift strength check out my “Hip Thrusters for 30 Days” video. Same concept and huge benefits. Thanks for the feedback, I appreciate it 🙏🏼
Yeah, I’m amazed at rests of like 10-20s. Hardly a rest. I push to get the most controlled steps and seconds I can and rest way more than that. I take easily 10s just to pick up and start a new set, after resting 1+ minute. Hmmmmm.
I really like the farmer carry. I use (2) 30# dumbbells and walk 1/2 mile without stopping, if I can…Harder than it seems! Man I can feel every muscle at the end of a good walk. I plan to move up to 40lb dumbbells next week. It’s gonna be a mother! Btw, I also got my 9 year old some 15# kettle bells and he is now doing the walks. In training for wrestling and football. It is helping him. No doubt about it. His grip has tightened up. Good video. Thanks for sharing your results.
Bro that is fucking awesome!!! I think I only made it 0.22 of a mile or something without letting go 😂 it is INTENSE!! And that’s great to hear, I hope my kids have passion for fitness like I do. I love that, keep doing it bro 💪🏼 thanks 🙏🏼 for watching
I’m doing the exact same exercise trying to prepare to drag out a deer I’ve been trying to do some remote hunting but I feel I should be prepared! A half mile is all I want so far too it’s a poke!
I started to feel some soreness on my back and was advised to take a break, it gets addicting after a while when you start seeing and feeling the results, but I don't want to injure myself so recovery is needed !
Love this... In the morning I do single 80lbs dumbbell on my walk from my house to my truck, and back to my house after work. I park a block away and rotate hands moring to night.
Hey Rob... this is an excellent video...especially to someone that is maybe sitting on the fence about what and how to do it...keep it going and best of luck ... get those Subs up!
I treat farmer carries like they are a 1 minute heavy dumbell set, and I rest 2 minutes in between sets. I do 3 sets each time. I don't like the idea of walking around 5 to 10 minutes with them pulling down on my shoulder joints.
Try loading light dumbells in a bucket..like 15 ..10s...8lbs carry them as far as u can ..add water if it's 2 light...then when it's heavy do should raise supersets and rear delt exercises and put em back in and walk
Cool video brother. I’ve been doing farmers carries about twice a week for the past 2+ months. Definitely noticing my functional strength is increasing. Currently doing 28kg per hand @ 5x20 metres. Should be moving up to the 30kg dumbbells shortly 👍🏻
That’s awesome to hear brotha! I love farmer carries, recently switched to Trapbar Farmers to help me with my posture. Keep going 💪🏼 and thanks 🙏🏼 for the support. Watch some of my other videos, you won’t regret it 😉
Just know it causes nerve damage on both arms, elbows etc. after taking just a 22lbs dumbell all the way up two steep hills, I dont feel the weight that bad but its when you sleep that you feel the nerve damage
No the dumbbells I have at home are fixed and those are different from the ones I have at the gym. And the adjustable dumbbells I had at home only went up to 30lbs each lol
great job! Definitely should be heavier when you get the chance! I’ve worked my way up to 0.7-0.75x my bodyweight in each hand. But couldn’t imagine doing them every day, it’s so taxing physically.
Hey Rob, you need to edit this video because you're using lifts as a noun and it's a countable noun. Therefore, it's fewer lifts, not [sic] "less lifts." Otherwise, great video.
About to attempt 75 lb per arm dumbbell farmer carry. Maybe 1/2 mile trip to test grip...full mile soon. Can this build EVERYTHING I've been working for 6 months(Traps,shoulders,legs,abs/obliques,forearms,back,chest...?)
20 minutes? Damn that’s quite a bit lol the major muscles worked are the forearms and the core, but I’m sure it hits a bit of the lower back muscles as well. Do you have low-back problems?
Thanks for watching 🙏🏼 if you are just starting to workout maybe add them once a week. Use a medium heavy weight, try walking about 20-30 feet or until it starts to burn your forearms. Do about 2-3 sets. That’s a good way to start out my dude 👊🏼
In what way did it better your posture? I have rounded shoulders and want to train them back. I have to carry 2 x 19ltr water buckets (19 kilo each) about 100 meters when feeding the chickens :) I try to hold my shoulders back and feel it most on the traps. I wonder how this would be when incorporating hanging from a bar for a total of 5 minutes of which is harder than you think! My first time hanging was 108 seconds.
My bad on the late response, never saw it. I think it helped me push my shoulders back more, since I too tend to have my shoulders forward. So it did it help with posture. I think that’s a good weight, maybe try doing laps before actually feeding them lol 😂 do it until it burns, that’s when u know it’s working Also, totally agree with hanging. I tried that for a while, my best time was like 100 seconds. It’s REALLY TOUGH
once you tighten your core as in all lifts and tighten your shoulders to protect them, you'll get accustomed to walking with heavy weight like that. That's one of the ways it'll help you. Plus your legs will have to get stronger to stop wobbling while walking with them
@@tacticalbt1023 i cannot agree with you more, I totally realized how important grip strength was this year. Especially when I started this farmer challenge lol 😂 it’s VERY important
@@rahdinchowdhury1476 no problem, I am the guinea pig lol 😂 I’m starting a 30 day deadlifting program next week in the hopes of sky rocketing my 1RM deadlift 💪🏼 I’ll keep you posted lol
I have the same lack of space. I load my trap bar and walk 6-7 feet forwad in my garage, then the same distance back, keep repeating for maybe 50 lengths or more, depending on how heavy the bar is. It is harder than just going forward but it does fhe job.
I will stand with one knee up for core and grip. To add benefit I will shoulder press one and stand on one leg. Really good for core and balance. Go heavy always.
I was focused on laps when I did this and since I only had my backyard and my work gym. I would use the distance of my backyard length as a reference and I would do one lap back and forth
@@ROBLIFTS no they're separate handles. My best is close to mid 500's for shorter distance. I do them in my street on a cul du sac. Long distance is back and forth and short distance is just across once
@@ROBLIFTS zercher holds and zercher squats are awesome to. I'm not huge I have a good amount of muscle and I'm strong but I only weigh a little over 200
@@Frestryx you’re good man, I don’t mind 👍🏼 this was about a year ago, so I’m refreshing myself. Actually yes, it was around 10 minutes each day with short breaks in between each set. So when I first started I would take around 20 second breaks before going again and towards the end it was 10 seconds between each set. W a 10 min timer
My farmer carries include a km to barn on a 10° grade.... granted if I don't the goats and dogs don't get water... 40 litres in gas cans... party on. Do it sick... do it hung over...do it in the snow... no days off. Thats farm lol
OK THE VEST DID NOTHING BUT ADD WEIGHT TO YOUR BODY- YOU TALK ABOUT YOUR FOREARMS BEING FATIGUED- THEN YOU DID THEM WRONG!!! THE PURPOSE IS TO INVOLVE YOUR ENTIRE BODY AS IN SWIMMING IT IS A FULL BODY WORKOUT!! YOU REPEATED SAYING YOUR EVERYDAY FOR 30 DAYS YET THE FACIAL EXPRESSION SAY OPPOSITE!! THEN YOU SAID YOU USED A TIMER- DONT DO THAT YOU LIMIT YOURSELF WHEN YOU TIME YOURSELF & COUNT REPS!!!
@@KrisVic91 you’re working the muscles that improve your posture and ability to hold your spine up. So if done correctly, it shouldn’t. But one thing you can do daily is dead hangs (60 seconds or less) which decompress the spine. Technically your spine is compressed daily just through walking. So daily dead hangs for decompression are really good
LOL, I guess you didn't do HEAVY farmer carries. Because if you did you would be too sore to them for a couple of days. And yes ,I do HEAVY farmer carries .
Definitely not as heavy as I wanted. I wish I had more equipment to be able to do HEAVY HEAVY carries everyday lol 😂 definitely want to try this again when I have more equipment
@Badger Bill definitely have to try it again with heavy heavy weight. But I remember when I did farmers for a mile, even with lightish weight … that was the most torture my forearms ever knew lol
@Badger Bill I see what you mean. Right now I add it to my chest day. I do chest press, incline and heavy farmers with trap bar. Only those 3 exercises bc I’m TAXED after those lol I added a few German Training videos to my watchlist. I’ll check it out 👍🏼
This video is useless. You missed the three most beneficial points of doing this protocol. My advice is to do a little more research, read an anatomy and physiology book and do the protocol properly
