Farmers
Primary type: Freeweight equipment
Farmers Walk Handles, also known as farmers carry handles, are a type of strength training equipment used for carrying heavy weights over a certain distance. Referred to as the Farmers Walk. They consist of two sturdy handles with a loadable section for weights. This exercise is a test of strength, endurance, and grip, and it's a staple in strongman training and functional fitness routines.
How to use Farmers
- Load an appropriate weight onto each handle.
- Squat down and grip each handle firmly.
- Lift the handles by straightening your legs and back.
- Walk a predetermined distance, maintaining a strong, upright posture.
- Carefully lower the handles back to the ground after completing the walk.
Benefits of using Farmers
- Builds overall body strength, particularly in the grip, legs, core, and back.
- Improves cardiovascular endurance and stamina.
- Enhances grip strength, crucial for many lifting exercises.
- Develops functional strength useful in everyday activities.
Targeted Muscles
- Targets a wide range of muscles: forearms and grip, shoulders, upper back, core, and legs.
- The act of stabilizing the weights engages multiple stabilizer muscles.
Common Exercises with Farmers
- Standard farmers walk for distance or time.
- Weighted carries with variations in speed or distance.
- Incorporating turns or obstacles for added difficulty.
- Holds - to test and train grip strength.
Skill Level
- Suitable for all levels, with the weight adjustable to match individual strength and fitness.
- Beginners should start with lighter weights to focus on form and technique.
Safety Tips
- Start with a manageable weight to prevent strain and maintain control.
- Use wrist straps if necessary to support grip.
- Ensure a clear, safe path for walking.
- A belt can be worn to assist with the pick-up part of the exercise
Alternative/Similar Equipment
- Dumbbells or kettlebells for similar weighted carry exercises.
- Sandbag carries for a different weight distribution and challenge.
- Weighted vest walks for a hands-free alternative.