Farmer's Walk
Farmer's Walk, or in Danish Landmandsgang , is a fantastic full-body exercise that strengthens your grip strength , shoulders , core and legs . The exercise involves walking a distance with heavy weights in both hands, which improves both strength and endurance.
Correct technique and form
How to perform Farmer's Walk correctly:
- Choose two heavy dumbbells or kettlebells. Hold a weight in each hand with your arms at your sides.
- Stand tall with strong posture – shoulders back, chest up and core tight.
- Start walking forward, keeping a steady and controlled rhythm. Avoid swaying or leaning forward or backward.
- Walk a certain distance (eg 20-50 meters) or for a certain time (eg 30-60 seconds).
- Lower the weights safely after completing the distance and repeat the exercise.
Typical mistakes
Avoid these common mistakes during Farmers Walk:
- Poor posture: Make sure to keep your back straight and your shoulders back. A bent forward posture can lead to injuries.
- Unsteady gait: If you walk too fast, you may lose control of the weights. Keep a steady and controlled rhythm.
- Back sway: Avoid swaying in the lower back by keeping the core tight and engaged throughout the exercise.
Modifications and Variations
If you're a beginner or if you want to add more challenge, here are some variations of the Farmer's Walk:
- Lighter weights: Start with lighter weights to build strength and focus on your form.
- One-Handed Farmer's Walk: Hold a weight in only one hand, which will increase the demand for balance and core strength.
- Overhead Farmer's Walk: Hold the weights overhead to challenge the shoulders and core even more.
Here's a general guideline for sets and reps:
- Beginners: Start with 2-3 sets of 20-30 seconds or 20-30 meters.
- Advanced: 3-4 sets of 40-60 seconds or 40-50 meters.
Remember to breathe deeply and steadily throughout the exercise. Inhale deeply as you start and exhale slowly to maintain control of the movement.