The farmer's walk workout seems to be very simple but it challenges your core muscles intensely. Yes, walking around carrying weights in both hands seems to be easy but it is a good workout.
Firstly, it serves as an overall body workout as it engages your core muscles, abs, shoulders, biceps, triceps, legs and what not!
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This workout enhances strength, endurance and your basic workout capacity too. Also, the scope for injury could be less compared to other workouts. But wait; don't perform this workout without consulting your doctor. Also, ensure that you try this out only under the supervision of a gym trainer. Now, read on...
If you are totally new to workouts, simply choose a pair of light weight dumbells and casually take a walk carrying them. Walk for 5-10 minutes and stop.
If you are comfortable with weights, then choose moderate heavy weights and carry them with both of your hands and start walking. Try to walk for more than 10 minutes on leveled terrain.
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Ensure that your shoulders are firm and tight when you walk around carrying those weights to avoid injury or instability in the joints. Your back should be straight.
Your grip must be tight in order to create tension in your muscles. Also, ensure that you take slow, short steps or strides while you walk to ensure that your body remains stable.
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Carrying a barbell by folding your hands and walking could engage your biceps. This is the front-load variation of the farmer's walk.
Hold two dumbells with both of your hands and bend a little. Start walking like a duck with weights in your hands. This is the duck walk variation of this workout.
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Over Head Walk
This variation involves lifting weights above your head level and carefully walking.
Caution: Don't try this variation unless you have a trainer around. Also, don't try this variation with heavy weights.
Lift a pair of dumbells till the shoulder level and start walking. This variation is good for your triceps, shoulders and triceps too.