Are farmer’s walks one of the best exercises?
The farmer’s walk is an exercise in which the athlete holds a weight (usually a kettlebell, or dumbbell) in one or both hands, off to the side and walks a distance. It can be done once for a long period of time, or done on an interval structure. It is best to keep the spine neutral, the midline braced and the shoulders tucked back and down. It is a simple exercise that can be done by nearly anyone at any athletic capacity in roughly every context or setting. Think of carrying grocery bags in each hand and walking up the driveway-that’s a real life example of this gym exercise
The farmer’s walk is a whole body exercise that stimulates a number of muscle groups, including the legs and glutes, calves and ankles, upper and lower back muscles, traps, the midline muscles, the forearm and hand muscles. It is typically thought of as an accessory movement, which means it supplements and complements our training program.
The biggest benefit of the farmer’s walk is that it teaches us good posture while carrying items over a distance. If we are proficient in carrying dumbbells, kettlebells, and weight plates in the gym, we will be more proficient and safe in carrying our every-day items in our non-gym setting.