Let us know about Farmers walk exercise. For fitness lovers, exercise is also an important part of their daily routine. Due to this, most of the fitness trainers and professionals around the world are showing their interest in easy exercises for exercising all the body parts. In this direction, the demand for compound exercise (an exercise in which several muscle groups are exercised at the same time) and functional training has increased. These exercises target as many muscle groups as possible while being relatively more effective.
The loaded carrier has emerged as a specialized technique exercise in recent years among trainers around the world. Actually these exercises are quite easy and effective. Not only this, this exercise is very beneficial for many muscles and joints of the body with many health benefits. These exercises are not only known as strength training exercises, but they are also very helpful in doubling the growth of muscles.
Farmer’s Walk or Farmer’s Carry is a form of these exercises, which efforts are being made to popularize through competitions organized around the world. On the other hand, people have been practicing this exercise in their daily life for centuries.
Farmers walks should be included as an integral part of fitness programs, just like effective bodyweight exercises like push-ups and squats. This is because most parts of the body can be targeted with this single exercise. This exercise, if done correctly, can have all the benefits that every fitness lover aspires for.
Farmer’s walk exercise ke types
The Farmer’s Walk can be done in a number of ways. Mainly it depends on how much weight you want to do it with.
Equipment options:
- dumbbell
- kettlebells
- barbell
- trap bar
By which technique can it be done:
- Using a Dumbbell – Single Arm Farmer’s Walk
- Double Arm Farmer’s Walk – Using Two Dumbbells or Barbells
- Overhead – an exercise performed by lifting a dumbbell or barbell above the head
- Uneven farmer’s walk – In this, different weights have to be lifted in both the hands.
Benefits of Farmer’s walk exercise
Farmers walk exercise has many benefits. For this reason, a large number of people started taking benefits by including it in their daily exercise. Following are some of the benefits of this exercise.
Muscle growth: Compared to other exercises, in this exercise you are free to lift more weight, due to which muscles grow faster.
Increases cardiovascular strength: Farmer’s walk exercise is also helpful in increasing heart strength. This reduces the risk of heart related diseases .
Strengthens the core: While walking with weight in both hands, you have to use the strength of your core muscles. This exercise helps in developing the core and strengthening them.
Corrects body posture: There is a need to keep the spine straight while carrying heavy weight. Farmer’s Carry exercise helps in improving body balance. This exercise is especially beneficial for people who spend too much time sitting on the ground, which leads to poor posture. Sitting incorrectly for long periods of time can lead to lower back pain.
Strengthens the back part of the body: Former walk exercise also has an effect on the muscles of the back part of the body. This also strengthens the muscles of the back, gluteus and legs.
Strengthens the grip: To lift heavy weight in your hands, you need to make your grip very strong. After practicing this exercise, you also find it easier to do heavy weight lifting exercises.
Promotes functional strength: Fumars walk exercise has many benefits in real life as well. This empowers you to perform daily tasks more efficiently. Since it increases the strength of hands, it becomes easier for you to do other exercises like deadlift .
How to do Farmer’s Walk exercise correctly?
The Farmer’s Walk exercise not only increases physical stamina, but it also strengthens the muscles in your arms, back, core, shoulders and legs. Meaning there are many benefits of this exercise. Not only this, this exercise can be done at any stage of the routine. Understand from the following points how to do the exercise correctly.
what equipment is needed
a pair of dumbbells or kettlebells of equal weight
set and wrap
3 sets of 30 seconds each
what technique to exercise
- Stand straight with a dumbbell or kettlebell in both hands.
- Now walk quickly with the weight from one end of the room to the other. Don’t take long steps.
- Keep walking for at least 30 seconds or as long as you can walk at a time.
- When you feel tired , slowly lower the dumbbells down.
- Take a deep breath and repeat the next set.
Tips: This exercise has the greatest effect when sets of maximum weight are performed. It is important to maintain a straight back and tension on the core muscles throughout the exercise. Keeping your back bent increases the risk of injury during exercise .
Alternatives to Farmer’s walk exercise
Farmer’s Walk exercise is one of the simplest exercises which simply involves walking with maximum weight. This much activity can yield all kinds of benefits. There are some other exercises like this exercise that equally affect the same muscles.
- walking lunges
- beer crawl
- deadlifts
conclusion :
The Farmer’s Walk has proven to be extremely effective in increasing functional and core strength, as it puts tension on many parts of the body at once. Easy exercise also means athletes don’t shy away from doing it. By doing this exercise with the right technique, you can improve your fitness quickly and also get good and toned muscles.
