If you’re not doing this at the gym or in your home gym, then you’re missing out on a workout that will absolutely smoke you.
The farmer’s walk, also called a loaded carry, utilizes three major muscle groups in your body.
Your core, hand, wrist, forearms, upper back, and legs are all engaged during the exercise.
You can use dumbbells, kettlebells, regular barbells, trap deadlift bar or specific farmer’s walk handles.
The risk of injury is low, as long as you don’t try to carry to much weight. I work in a loaded carry at least twice a week during my workouts, either in the middle or at the end of my workout.
On Saturdays workout, I like to use a trap deadlift bar. I can put a lot of weight on it, and it’s easier to carry.
I walk about 60 feet, turn around and walk back. My goal is at least three sets.
On Tuesday I don’t use the bar, I just use the plates. I like to use the rubber coated plates without the handholds.
I grab one plate in each hand and walk 60 feet, turn around and walk back. This version really works on your grip strength, so I use lighter weight.
I would suggest starting out using a light weight, so that you can get a feel for how your body moves and so that you don’t hurt yourself.
It sounds like an easy workout, but I promise, you won’t be disappointed.