Farmer's Walk
This simple Strongman workout builds structural strength, shoulder strength, and grip strength. It powers your obliques and upper back like no other workout I've ever seen. You'll get a lot of extra stability in your knees and ankles to boot.
To do the farmer's walk, grab any big, heavy object that you can grip in one hand. A big pair of dumbbells or your kettlebell work great. Beginner's can walk a straight line of 50 meters, making sure to lift with their shoulders and keep the elbows bent slightly (you'll have to, so you don't knock your weights on your knees as you walk.
The zig-zag farmer's walk takes the farmer's walk a step further by adding a slalom element. Take some orange cones and place them in a line 10 yards apart. (Every serious trainer should have at least one set of cones or ground markers. If you don't, you can just use anything for the markers) You'll feel the burn on your core and obliques about 10x more by doing the zig-zag instead of the straight farmer's walk.
Farmer's walk combines elements of:
- shrugs
- grip work
- rack pulls
- lunges
It's a full upper body and stability workout that will test your strength to the MAX.
For the farmer's walk workout:
3 reps (either regular or zig-zag) with a minute of rest between each rep
The Farmer's walk brings an intense workout to the table and can give you amazing strength without weights or weight machines.
Do you think you can push it to the max?
Have you seen my Muscle Maximizer Review?
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