How to Do
How to Do Farmer's Walk
Each farmer's walk should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this farmer's walk.
Beginning
Beginning Farmers Walk Exercise
1. Choose a weight that can be controlled when moving it forward and back.
2. Keep hips level and the shoulder blades up and down.
3. Keep the belly tight by drawing the belly button towards the spine. Then, contract the pelvic floor by tightening the same muscles that are commonly used to stop the flow of urine.
Movement
Farmers Walk Exercise Movement
1. Keep chin tucked, chest high, and look straight ahead.
2. Grip the weights so that the palms face the thighs.
3. Take comfortable stride lengths and maintain even cadence in your stepping (avoid swinging the weight to avoid putting excess torque on your spine).
4. If any compensation occurs, stop the exercise and decrease the load.
Benefits
Farmers Walk Exercise Benefits
To increase the neuromuscular challenge of this exercise, move from two extremities to one- perform a movement with only one weight in one hand (palm facing the thigh). Maintain level hips and shoulders. If any compensation occurs, regress to base exercise.
