When it comes to functional strength [2] training, the debate between farmers carry vs farmers walk is a hot topic among fitness enthusiasts. However, it’s important to note that the farmers walk vs farmers carry are essentially the same exercise!
Both terms refer to a loaded carry where you walk while holding heavy weights (like dumbbells, kettlebells, or trap bars) in each hand. The goal is to improve grip strength, core stability, posture, and overall conditioning. The name just varies depending on who’s talking:
- “Farmer’s Carry” is more common in functional fitness or CrossFit circles.
- “Farmer’s Walk [1]” is more often used in strength training or strongman-style training.
Same move. Same benefits. Just two names for it.
How to Do the Farmers Carry Exercise
The farmer’s carry is a straightforward yet effective exercise. Here’s a step-by-step guide to performing it correctly:
- Choose Your Weight
- Start with light weights, such as dumbbells or kettlebells.
- As you progress, you can increase the load.
- Use weight plates or a trap bar for added resistance.
- Stand Tall
- Position your feet shoulder-width apart.
- Hold the weights at your sides with a firm grip.
- Proper Form
- Retract and depress your shoulder blades.
- Keep your chest up, engage your core.
- This helps prevent shoulder strain during the farmer’s walk.
- Walk Forward
- Step forward with a controlled pace, ensuring each step is stable.
- Focus on maintaining a strong grip and good posture.
- Distance and Duration
- Aim to walk for a short distance (20-40 meters) or a set duration (30-60 seconds).
- Rest and Repeat
- Take a break and repeat for several sets, gradually increasing the weight as your strength improves.
Different Types of Farmer’s Walks and Carries
There are several variations to keep your workouts interesting:
1. Overhead Carry
Lift the weights overhead. This variation targets the shoulders and significantly improves shoulder stability.
2. One-Arm Farmers Walk
Similar to the suitcase carry, but with a heavier load, focusing on grip strength and balance.
3. Heavy Farmers Carry
Use significantly heavier weights to challenge your strength and endurance.
Benefits of Farmers Walks and Carries
The farmers walk and farmers carry are great exercises with numerous benefits:
- Build Muscle: They target major muscle groups, including the upper back, posterior chain, and abdominal muscles.
- Core Strength: Engaging your core throughout the movement enhances core stability, essential for injury prevention.
- Functional Strength: These exercises mimic real-life activities, improving your work capacity for daily tasks.
- Excellent Cardiovascular Stimulus: Walking with a heavy load can elevate your heart rate, providing a full-body workout.
- Low Injury Risk: When done with good technique, the farmers walk and carry present a low risk of injury while effectively building strength.
One expert insight into the benefits of the farmer’s carry exercise comes from strength and conditioning coach Dan John. He emphasizes that the farmer’s carry enhances grip strength, which is crucial not only for lifting heavier weights but also for improving overall functional strength in daily activities.
Addressing Shoulder Pain During Farmers Walk
If you experience shoulder pain during a farmers’ walk, it could be due to improper form or using too heavy a load. Here are some tips to alleviate discomfort:
- Check Your Grip: Ensure your grip is strong but not overly tense. A relaxed grip can reduce strain.
- Adjust the Weight: Use a lighter load to allow your shoulders to adapt to the exercise.
- Warm Up: Incorporate dynamic stretches for the shoulders before your workout to enhance mobility.
- Consult a Professional: If pain persists, seek advice from a strength coach or physical therapist.
Conclusion
So, are you ready to elevate your training with these excellent exercises? Grab your weights and start your journey toward a stronger, more functional body today!
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FAQs
Are the farmers carry and farmers walk the same exercise?
Yes, they are the same. Both refer to walking while holding heavy weights in each hand, improving grip strength and core stability.
What are the primary benefits of the farmers’ carry/walk?
Benefits include improved grip strength, enhanced core stability, total body conditioning, and functional strength for daily tasks.
How should I perform the farmer’s carry/walk?
Choose appropriate weights, stand tall with a strong grip, engage your core, and walk forward for 20-40 meters or 30-60 seconds.
How often should I incorporate farmers carries/walks into my training?
Aim for 1-3 times per week, either at the end of your workouts or as part of your warm-up.
What should I do if I experience shoulder pain during the farmer’s carry/walk?
Check your grip, use lighter weights, warm up properly, and consult a coach or therapist if pain persists.