How to do the Farmer Walk: techniques and benefits

The Farmer Walk is a muscle-building exercise in which you carry heavy dumbbells in each hand. You then walk a distance of varying length to strengthen and build muscle in specific areas of your body. To get the most out of this fitness workout, you need to apply the right techniques. WODANDGO offers tips and tricks to help you succeed.

Techniques for the Farmer Walk

The Farmer Walk should be performed in an open space, giving you plenty of freedom of movement. When doing this exercise for the first time, choose light dumbbells that correspond to your physical condition. You can increase the weight after several sessions as you progress. Place a barbell on the floor on either side of your body and bend at the hips and knees to grip the equipment in each hand.

Use your pelvis to keep your spine in a neutral position. Maintain an upright posture and contract your shoulders, back and abdominal muscles. Then move forward at a steady pace and concentrate on performing this cross-training exercise correctly. Stop during the exercise and put down the dumbbells. Your spine and abs must remain taut to perform the movement properly.

Rest for 1 to 3 minutes and continue with the dumbbells until you reach your set number of sets. For the workouts that follow, you can increase the weights and the pace.

Farmer Walk benefits for bodybuilders

The movements performed during Farmer Walk act on numerous muscle groups. Results can be seen after just a few training sessions.

Improve your stamina and correct your posture with the Farmer Walk

Farmer Walk is a high-intensity exercise that builds endurance and reduces the risk of cardiovascular disease. It improves your aerobic capacity and enables you to maintain a high level of performance when practicing sports such as swimming or cycling. It also corrects posture problems in people who are obliged to sit for more than 8 hours a day. With serious, regular training, you can improve your stability and reduce muscular imbalances.

The pull-ups and other movements involved in Farmer Walk are natural. Add these elements to your training routine to reduce the risk of injury and maintain good physical condition. And don’t forget to equip yourself properly with quality knee and knee grips, which you can find at WODANDGO, your store specialized in cross-training accessories.

Build muscle mass and eliminate excess fat

Deadlifts and squats are the usual exercises for building muscle mass. You can substitute them with the Farmer Walk to sculpt your body progressively, as this exercise focuses on lifting weights. Opt for heavier dumbbells and go for short distances to increase the difficulty level of your workout.

You can incorporate the Farmer Walk into your fat-burning routine, because your muscles get a lot of work out of the dumbbells. Your whole body is put to the test for many minutes, helping you to burn calories. This exercise also gives your forearms a workout , making them more toned.

With repeated sessions, you can develop your trapezius muscles, as they contract a lot during exercise. Buy the right equipment to train in the best possible conditions and reduce the risk of injury.

Body parts targeted by the Farmer Walk

Although this cross-training exercise is useful for building muscle all over the body, some muscle groups are used more than others. The quadriceps, for example, are responsible for knee extension and help you build muscle. The Farmer Walk works all three glutes, which are responsible for hip extension and lifting dumbbells.

This exercise also stimulates the abdominal and lower back muscles. It’s just as effective as the plank. It mobilizes muscles such as the trapezius, rotator cuff and deltoids to support your shoulders. The biceps and triceps, meanwhile, are active and remain contracted to keep your arms toned.

The Farmer Walk is also an exercise that acts on the ankle joint. It works the lower leg (calves) when you walk with weights. To work these different parts of your body, adopt the right technique and opt for regular cross-training. With the right weights and frequent practice of this sport, you’ll be well on your way to building muscle.