WHAT DOES IT WORK?

Farmers walk target muscle – This will work pretty much every muscle in your body.  A great tool for fat loss and overall core strength.

HOW TO DO IT

STEP 1

There are various pieces of equipment that can be used for the farmers walk. These can also be performed with heavy dumbbells or bars if these implements aren’t available. Begin by standing between the implements.

STEP 2

After grabbing the handles, lift them up by driving through the heels, keep your back straight and your head up.
Walk taking short, quick steps, and focus on breathing. Move for the distance as fast as possible.  This will build solid core strength.  To get a six pack however, nutrition should come first.

STEP 3

The farmers walk is a great strength builder and very popular in strength and conditioning circuits.  It can also massively improve grip strength due to the instability and heavy weights used.  For this you will need a heavy implement such as a dumbbell, farmers walk handles or heavy kettlebell and a walkway.

Ideally a free track of 40m at least just so that you can really test your self before having to turn around.

 

ALTERNATIVE EXERCISES