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The advice about careful turns -- or risk a knee tear -- is worth the price of admission. I'm one of those guys who does this with a Hex Bar (not with 600 pounds; more like 175), and I'm always tempted to skip the turn-around and just set the thing down, reverse myself, and pick it back up for the return trip.
This is my warm up every time. 25 lbs in each hand. 100-200 meters at a time. 10 reps. Great wake up for the core, the traps. Careful steps but with purpose.
Absolutely love the farmers walks! If there was only one lift that I could do that’s what it would be! Hope to be able to walk with my body weight in a year or two.
Farmer walk is a great warm up. If i don't feel like getting all technical with the priming and just want to get to it, a few in of some farmer walks really get the body ready to go. I learned that if your grip isn't great you might prematurly blow up your forarm making the rest of the workout difficualt
Don't forget the belly pulled in! As part of my job (valet in 5* hotels here in France), I pushed it out for too long when contracting and just that twist improves everything from posture to energy saving, specialy in stairs ;)
If I did this before my deadlifts I would burn out my grip strenght. I do them last but on squat day so I might actually start doing them first for warm up.
End with these! Or else, your forearms will be absolutely BURNED. Done. Great for "shoulder" day and just carry the dang things until youre absolutely down. Itll make ya grow like crazy.
One year later and no one's answered so If you are still wondering (I highly doubt it lol) I do 5 series of 70 yards carrying between 45 to 55lbs depending on how I feel with a one minute rest in between...I'm a big guy, 6'2" 270 lean, so I don't know if my numbers are useful to you. It's like Sal said the middle trap should burn afterwards. Cheers.
Coming from someone who has had issues getting his calves to grow bigger I don't blame him. I've done so many variants or toe raises weighted, high rep low rep, trained them 2 to 3 times a week and they don't like to grow well I'm still learning which techniques will hit them the hardest. For some ppl it's not that they don't hit leg day it's that their legs are the hard part of their body to grow. Everyone is different.
@@jay-pg2ibSame here. I think genetics play a big part as well. But like any other muscle in the body, if you train them hard and well, it will develop.
It’s a very individual thing. It will depend on your core strength/stability, grip strength, and what you’re using for the farmers walk, eg dumbells, trap bar, farmers walk handles. To start with, just pick a weight you can comfortably pick up and walk for a distance/time/steps with good posture. Then increase the weight over time without losing technique. I find it’s my grip that goes first before my posture, but again, everyone’s different. Good luck👍🏼
Today I walked 70lbs about 30ft and back. Then I walked 25lbs the same distance x8. So: heavy weight, short distances. Light weight, long distances. 70lbs is my limit for now. But thats how you grow, right? Next week Ill try 90lbs
did 130kg today for 3x 30m. between each 30 I drop the trap bar then sprint 60m.... 3 reps is enough! on monday's it's strength training... 10 x 9M.... HELP!
I do these outside..not sure if you can..but Ill walk straight until I CANNOT hold them any longer, drop em, then turn, pick up and go back. No turn necessary. *Also! Use the heaviest weight you can bear. Less trips. It goes a long way pretty fast. This exercise is overlooked far too much. You see very fast results!
I do mine twice a week and they work great! If you eventually want more of a challenge get a weight vest and use it while you do these. Happy lifting 🤪💪🏻
i grew up on a farm doing farmers wawlk with 2 5 gallon pails full of grain or hatever a hundred feet many times a day you guuys are making it more complicated than it has to be
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