Wednesday, December 24, 2008

Exercise of the Week: Farmer's Walk

The Farmer's Walk (FW) is simple. (Notice I did not say "easy.")  Do not confuse simple with easy. The rules are few:
  • pick heavy stuff up
  • walk with it
I've seen the FW done with iron Olympic weight plates, dumbbells, kettlebells, buckets of water, sandbags...basically anything that is heavy.  Play with the weight and the distance. I incorporated the FW into stair climbing as well.

I was first introduced to the FW while preparing for the MALTZ Challenge.  I completely underestimated the difficulty of this MALTZ element...carrying two 50lb DBs for 200 yards. It taxes your grip, trapezius, and entire shoulder girdle/musculature.

When first bringing the Farmer's Walk into your program, be cautious to NOT integrate it with other exercises that demand great grip strength (pullups, TGUs, KB swings, KB Figure 8s).  It pairs up better with exercises that do not require grip strength (pushups, pressing movements, air squats).  Lastly, be aware of the flooring and your footwear.  Dropped weights not only cause injury, but property damage.  

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