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View Full Version : Farmer's Walks - Know the difference.



drtbear1967
05-29-2020, 01:59 PM
It's important to understand the difference between using the farmer's walk for strongman performances (where the goal is to carry big weights as fast as possible) and doing it to build muscle, strength, and a more stable body.
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The main difference is in the role of the upper back. In strongman, you increase speed by letting the upper back round and the shoulders move forward, thus stretching the traps. The strongman will also grab the handles slightly off-center, holding them more forward. This allows them to keep the implements more parallel to the floor, even as they lean forward.
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But if you're doing it to improve not only your grip and core, but the upper back too, you need to do it slightly differently:
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• Grab the handles in the middle.
• Do not lean forward. Stay upright.
• Keep your upper back tight. Bring your shoulder blades together, externally rotate your shoulders (trying to show off your chest), and make an effort to keep your stomach tight at all times as you walk. Imagine that your upper body is one big block of iron!
• Do not go as fast as possible. What we want is time under tension while moving a heavy load and keeping everything tight.
• Carry the load for 10 to 50 meters, with 30 meters (about 33 yards) probably being ideal.