Are you ready for an experiment that produces life-changing results in a few days? No, I’m not talking about the latest self-care gimmick or miracle diet—something much simpler and far more effective.
I'm talking about adding just seven days' worth of Farmer's Walks to your workout routine. That's all it took to see some surprising changes before my eyes.
It sounded like a great idea at the time—do the farmer’s walk every day for a week and see what happens. On paper, it seemed simple enough; after all, who doesn’t want to build up their upper body strength?
Little did I know that my body would be put through it by taking this challenge on. That being said, if one week of intense exercise can yield such powerful results, why not give it a shot?
Seven days later, there were some changes worth mentioning here. So read on if you want to learn more about how successfully tackling the Farmer's Walk (and surviving) can help turn your fitness goals into reality.
Related Article: How to Perform the Farmer’s Walk — Benefits, Form & the Muscles Worked
Benefits of Doing Farmer’s Walk
The Farmer's Walk is an incredibly beneficial exercise that should be part of anyone's workout routine. Not only do you get the advantage of working out at home with minimal equipment, but you also don't have to learn a special technique.
This unassuming movement gives impressive fitness benefits, like increased grip strength and improved posture.
On top of that, the farmer's walk exercise helps you develop mental clarity and focus with Multi-Vitamin Supplements, making it stand out from other exercises.
So if you want superior core stability, tremendous back muscle strength, or just to feel more prepared for any situation life would throw your way—farmer's walk is an optimal solution!
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Farmer’s walk offers benefits as diverse as its name is. Adding a farmer’s walk to your routine multiplies benefits and develops insanely wonderful changes in your body. Here are the gains you need to know and add to your workout.
Stronger Grip
The farmer’s walk exercise is often overlooked as a valuable addition to any strength training routine. Still, one of the most significant benefits it provides is something that can't be argued with - a firmer grip.
No matter how much weight is used, the speed of movement, or the intensity of the training session, gripping the heavily loaded implement still needs to take place. Not only will they help lift better during other big lifts like deadlifts and snatches, but they also improve tons of accessory movements like row variations and pull-ups.
Stronger Glutes
Working out with a farmer's walk can boost your glute gains. Think of it as an updated plowing technique for the modern farm—it makes sense that pushing yourself and heavy loads around the countryside would do wonders for your backside.
Farmer’s walks not only strengthen the grip and forearms but also have positive effects on glute strength. To maximize results, maintain longer strides and faster steps while working at approximately 75 percent of your maximum load and go full beast mode.
By engaging your upper and lower body with powerful movements, you'll give your glutes the lift they deserve while taking one step closer to becoming an expert plowman.
Improves Postural Control & Strength
Farmer's walks are an excellent exercise for strengthening the spine and improving postural control and movement patterning. Not only are these exercises low-stress, but they can also act as a substitute for deadlifts while still generating impressive propulsive force.
As an alternative to heavier lifts with their more vertical trunk position, farmer's walks allow you to strengthen your spine without having to worry about overburdening yourself. On top of that, postural control increases so that when you perform squats, presses, and deadlifts, they will be smooth and efficient.
Improved Core Stabilization
Farmer’s walks are an amazing exercise for the core. Doing them provides core stabilization and helps protect the back from injury. Bodybuilders ensure to take Post Workout Supplements with the exercise to get quick recovery. Not to mention, your lats and obliques get a great workout as you resist extension, flexion, and spine rotation.
Pretty powerful stuff when you think about it—it almost sounds like farmer's walks were custom-built for hardcore warriors who want to increase their strength and power production. But even if you’re not a powerlifter or Spartan warrior, farmer's walks are a terrific way to start strengthening your core and building endurance.
You can add Pre Workout Supplement to your routine for double x strength and multiplied energy and then go farmer’s walk crazy.
Related Article: Core Slider Exercises to Strengthen Your Core, Glutes, and Arms
How to Do a Farmer’s Walk
- Stand straight on the yoga mat with your feet shoulder-width apart. Arms should be resting at your sides.
- Place the adjustable dumbbells on the floor.
- Squat down a little and grip the dumbbell in both hands.
- Pull your shoulder blades down and back, engage your core, and return to the original position.
- Step forward and start walking. Ensure your head is straight, shoulder back, and core fully engaged.
- Walk for 20 steps at least.
Related Article: Kettlebell Workout: 12-Week Workout Plan for Stronger Core
My Week Wise Journey With Farmer’s Walk
I took a deep breath, preparing myself for the challenge ahead. Taking a pair of 35lbs kettlebells in each hand, I stepped out of my apartment and began the farmer’s walk.
My arms and shoulders immediately strained under the weight of the kettlebells, and I felt my heart rate begin to rise as I picked up speed. I tried to keep going for 45 seconds without stopping, but the sheer strain on my muscles had me panting after only 30 seconds.
Still, I forced myself to keep going until the timer dinged, signaling me to take a break. After 15 seconds of rest, I was ready to start again, and this time I managed to make it all 45 seconds with only minimal panting. This pattern continued for 8 sets in total - 45 seconds of walking followed by 15 seconds of rest - before finally completing the workout.
As a beginner, I opted for lighter weights than usual, but I was determined to push myself. On my first day, it was intended as a faster-paced cardio exercise. However, when it came time for me to cool down and finish off for the day, I used it as an intense finisher instead. This was an excellent decision; by the time I put the weights down at either end of the apartment, I was exhausted!
My shoulders ached from the strain, and even though they wanted to collapse in relief when I set them down on the ground, it wasn’t enough just yet. With that in mind, I added in some sneaky deadlifts between reps which allowed me to reset my shoulders and core while also providing much-needed relief from fatigue. I also added Creatine Powder Supplements to my routine to eliminate fatigue.
While this didn’t soothe my sore muscles immediately, it helped me keep my form tight so I could get more out of each rep.
The next day when I woke up, all my muscles were sore—not just my shoulders. My legs felt heavy from all those marches, and my back muscles, which had been working hard against gravity while doing those deadlifts.
However, on the third day, the workout became more challenging as the sets progressed. The intensity of the exercise tested my posture control, grip strength, and core strength in ways that I hadn't anticipated. With every step forward, I felt more fatigued and had to remind myself not to let my form slip consciously.
My left shoulder didn’t escape unscathed either—as it is home to a rotator cuff injury—so on the fourth day, I would pause after each set and reset the weights before starting again. This allowed me to adjust my shoulders, re-engage my core, and securely grip the kettlebells.
As the fifth day continued, I started feeling the effects of fatigue on my shoulders, so I knew I needed to take extra precautions when exercising them.
After researching how to activate and strengthen my rotator cuff muscles properly, I concluded that internal shoulder rotation was essential. This meant that while performing any exercise, I had to consciously focus on not slumping or hunching forward, as this prevents the rotator cuff muscles from being adequately activated.
After my final days of regular training using these methods, not only could I feel the stabilizing muscles engaging during movement, but there was also a noticeable relief from the discomfort caused by fatigue. It was almost like a breath of fresh air for me.
The Miracles Farmer’s Walk Brought to My Body
By the end of my farmer's walk week journey, I had felt stronger and more energized than ever. The challenge was one of the best things I had done for myself in a while. Not only did it help me to work up an intense sweat and burn calories, but it also helped me to develop my balance, coordination, and overall strength.
I could already feel my metabolism increasing as I started to perform this exercise regularly and take Fat Burner Supplements for metabolism, making it easier for me to lose weight or maintain a healthy weight in the long run. Moreover, regularly exercising leads to increased mental clarity and focus levels due to increased blood flow throughout the body.
That said, I highly recommend that anyone looking to increase their strength and overall fitness levels try this exercise routine at least once.
Related Article: Kettlebell Ab Workout: 14-Week Progression for Increased Core Strength
Reading List
Article Sources
- Hindle, Benjamin R., et al. ‘The Biomechanics and Applications of Strongman Exercises: A Systematic Review’. Sports Medicine - Open, vol. 5, Dec. 2019, p. 49. PubMed Central, https://doi.org/10.1186/s40798-019-0222-z.
