The Benefits of Doing Farmers Walks

We all know some cornfed country boys who grew up on farms, baled hay, carried heavy stuff, ate eggs, drank milk and turned out to be strong S.O.B.’s. Likewise we all know some old-timers who grew up on farms and maybe worked farms all their life. Those old-timers have old man strength. Old man farm strength is un-paralleled. I once tried to arm wrestle an old-timer who grew up on a farm. That mans arms were like steel – they would not budge an inch. Since all he seemed to do at present was drink beer and smoke cigarettes I can only assume he had done his heavy lifting on the farm and that strength just stayed with him.

Obviously the best way to gain farm strength is to grow up on a farm, doing heavy work, drinking your raw milk, and eating your eggs and bacon.

The next best way to gain farm strength is to do Farmers Walks.

Farmers Walks are the most simple exercise in existence – pick up some heavy weights and walk as far as you can. Repeat. Farmers Walks are also one of the best strength builders you can do.  If you can’t believe that you should try and arm wrestle ol’ Billy Ray who works on his papa’s dairy farm and see who comes out on top. I got my money on Billy.

Another beautiful aspect of Farmers Walks is that their are almost limitless variations. It only takes a little imagination and you have yourself an entire workout just carrying heavy loads.  Here are a few variations:

1) Grab two HEAVY dumbbells and walk as far as you can. This is the most common version. This will tear up your traps and your forearms and just generally make a man out of you.

2) Deadlift a HEAVY loaded bar and walk with it as far as you can.

3) Grab two dumbbells, shoulder press them overhead and walk with them overhead for as far as you can walk. Also known as Waiters Walks.

4) Clean a heavy loaded bar, press it overhead to lock-out and walk with is as far as you can.

5) Pick up any heavy object and carry it as far as you can.

6) Carry a heavy dumbbell or barbell overhead one arm at a time.

Easy peasy, Japanesy. Remember to use heavy weight if you want any benefit. You wouldn’t see ol’ Billy Ray walking around with no 15 lb dumbbells.

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Comments

  1. Good article – do farmers’ walks help with shoulder width particularly?

    • Victor Pride says:

      nah, farmers walks work the trapezius muscles. they won’t do anything for width – try arnold presses, lateral raises, and behind the neck presses (if you can).

  2. Anonymous says:

    If you want shoulder width, do headstand pushups.

  3. Late to the party I know, but I have noticed that all my muscles worked during the farmers walk have gotten signficantly stronger for me lately. I blame my newborn twins. Hah!

    Pretty new to the blog, Vic. Love it and keep’em coming!

  4. Michael says:

    Just started with the Farmer’s Walk. Great exercise.

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