Farmer’s Walk: The Underrated Exercise

In the pursuit of optimal fitness, we often gravitate towards simple and easy exercises . But amidst all the hype, we tend to forget one of the most underrated exercises that can be a game-changer for our overall strength and functionality: loaded carries or farmer’s walks. Whether it’s hauling shopping bags, lifting suitcases, or even carrying dumbbells at the gym, this seemingly simple activity holds a world of benefits that shouldn’t be overlooked.

farmer's walk

The Forgotten Functional Movement

Loaded carries, such as farmer’s walks, can be deemed the forgotten functional movement. While exercises targeting specific muscles have their place, loaded carries engage multiple muscle groups and replicate real-life movements, making them highly applicable to our daily activities. The simple act of walking with a heavy load challenges the body in ways we often fail to appreciate.

muscles whilst walking

Unlocking the Complexity of the Human Gait

The human gait cycle, the intricate series of movements involved in walking, can be deceptive in its complexity. Those who have experienced walking impairments understand the difficulty of relearning this fundamental skill. Add a load to the equation, and the stability demands on the body skyrocket. Joints must provide both mobility and stability, working in harmony to move your legs under extreme stress.

farmer's walk correct start

Perfecting the Basics

While we meticulously focus on technique during exercises like chest presses, squats, and deadlifts, we often overlook the small details, such as how we grip our equipment. But when it comes to loaded carries, the grip and technique are crucial. A firm, correct grip ensures effective engagement of the targeted muscles and reduces the risk of injury.

guy carrying shopping

The Benefits of Farmer’s Walks

1. Full-Body Strength: Farmers walks are a comprehensive exercise that activates a wide range of muscles, including the core, legs, back, and shoulders. By consistently incorporating loaded carries into your routine, you’ll develop a balanced and functionally strong physique.

2. Enhanced Stability and Mobility: The demanding nature of loaded carries forces your body to stabilize and provide mobility to joints even under extreme stress. This leads to improved balance, coordination, and overall joint health.

3. Injury Prevention: By developing strength and stability throughout your body, loaded carries can help protect you from serious harm in your day-to-day life. Whether it’s lifting heavy objects, navigating uneven terrain, or preventing falls, the benefits of loaded carries extend far beyond the gym.

farmer's' walk illustration

Incorporating Farmer’s Walks into Your Fitness Routine

Now that you understand the value of loaded carries, it’s time to incorporate them into your workout routine. Start with a weight that challenges you but allows for proper form. Gradually increase the load as your strength and confidence improve. Aim for multiple sets of 30-60 seconds of carrying, focusing on maintaining a solid grip and engaging your core.

the power of farmer's walks

The Power of Farmer’s Walks

Don’t underestimate the power of loaded carries. This undervalued exercise holds the key to building functional strength, improving stability, and preventing injuries. Whether you’re an athlete looking to enhance your performance or simply someone seeking a stronger and healthier body, loaded carries should find a permanent place in your fitness arsenal. So, the next time you’re at the gym or faced with carrying a heavy load, remember to embrace the forgotten exercise and reap its tremendous benefits.

If you want support to get a personalised workout programme that will help you build the body of your dreams, get in touch today and let’s transform the way you look, move and feel.

Delphine & Louis

Our mission is to help people achieve their physical potential. We have a holistic approach to health and fitness. Everything is connected. Our 3M Method is based on these three key pillars: Mindset, Movement and Meals.

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