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In Pakistan, obesity is on the rise and there are very less fit people seen on the streets. Even the educated young people, studying in good universities, who know how important exercise is, are struggling to keep themselves fit.
Many complain that good gyms are costly. They want to hire personal trainers for their fitness goals as they do not know how to train. But the problem is that they can’t afford to hire personal trainers. Secondly, people busy with their jobs and family do not find enough time for exercise.
But there is a solution to these problems. “Farmer’s walk” is an exercise which is one of the simplest exercises there is in terms of execution. So it requires no trainer. You only need a pair of dumbbells or kettlebells and an open space. And you only need 15 to 20 minutes to do a full body workout by just doing a set of farmer’s walk.
Farmer’s walk has become my favorite exercise and it is probably the most functional exercise one can do. After mastering this exercise, you will be able to carry all the groceries in your hands in one go.
How to do a Farmer’s walk:
Source: Muscle and Brawn
1-Grab a pair of heavy dumbbells – start with the weight you can lift and don’t overload your body with weights you cannot handle.
2-Stand tall with your chest high and shoulder back, and then you walk. And that’s it.
When to do Farmer’s walk:
You can add farmer’s walk routine in any of your workouts and ideally perform them at the end of your workout as a finisher exercise. The reason being that farmer’s walk puts a lot of stress on your grip so it will better to do it at the end of your workout.
Farmer’s walk routine:
You can perform farmer’s walk with heavier dumbbells covering less distance and also do it with lesser weight but covering comparatively more distance.
The many benefits of doing farmer’s walk:
1- Improves your performance in day-to-day activities:
Source: Bulldog Gear
Farmer’s walk is a functional exercise which means that it helps to perform your daily activities in life more easily and preventing any injuries.
2- Improves your posture:
Carrying loads of weight while walking improves your posture. It strengthens your back, shoulders, and your core muscles. Therefore, leads to a better and upright posture. And so it will very beneficial for people who are doing jobs that require sitting for long periods of time.
3- Enhance your core strength:
Source: Complete Fitness
Your core muscles support your spine and prevent your spine from collapsing. So people struggling with back pain will find this exercise very helpful.
4- Improves your grip strength:
Holding heavy amount of weight challenges your grip and you will find that most of the time your set of farmer’s walk ends due to your grip giving up. And by increasing grip strength, you will find that it will become easier for you to grip and lift heavier dumbbells.
5- Gain size on your forearms:
If you have small forearms or want to increase the size of your forearms then farmer’s walk is a perfect exercise for you.
6- Gain overall muscle:
Source: StrongFirst
Farmer’s walk targets muscles of your whole body. It will help to build a stronger core, forearms, traps, shoulders, obliques, glutes and hamstrings.
7- Increase overall strength:
Farmer’s walk is a compound exercise that will quickly build your overall strength. So you would find your strength going up in other lifts. You would feel stronger and fitter.
8- Build bigger traps:
Source: T Nation
When performing farmer’s walk you would feel the tension in your traps and it can be a great addition to your trap routine. Farmer’s walk will pack muscles on your traps in a big way.
Everyone is different and you may like certain exercises more than others but the most important thing is that you do not neglect the need for exercise in your life. In the end, I would like to say that if you are willing to improve your fitness and your body, then you will find a way to work on it one way or another.
