KEY AREAS: Grip Strength, Core, Posture, Quads, Glutes, Hamstrings , Injury Prevention, Overall Stength
START POSITION: Place 2 heavy weights on the floor at the outside of your feet. With your feet just shoulder width apart, bend down and pick up the dumbells using a standard deadlift. Straighten up, face forwards with your chin up slightly and roll your shoulders back and downwards. Pick up 2 heavy dumbells and stand up straight, with the dumbells held straight down, and with no bend in the elbows. Keep a neutral spine as you begin to walk forward with short to medium steps.
NOTES: This is a very low-risk exercise with enormous all round benefits. It is often incorporated into the training plans of professional athletes, but can also be easily performed by relative beginners. However, if you are lazy with the technique then it will be a wasted effort and could also cause injury (mostly shoulders or neck).
The farmers walk looks deceptively easy, but with correct techinique it will feel harder, whilst remaining very safe.
As you start to walk forward, keep both dumbells at your sides, as still as possible, and do not swing your arms as you do when you walk normally. It is important to make an effort to tense your core (particularly the abdomen) throughout the exercise. This is the crux of the exercise. Also keep your shoulders held back and avoid rolling them forwards when you get tired or this can lead to injury.
If you can walk more than 15 steps then you should use heavier dumbells. Aim to walk 10 to 15 steps, for at least 1 set.
If your arms/shoulders/wrists start to fail, do not drop the dumbells or continue walking. Stop and immediately deadlift the dumbells back down to the ground at your sides, then relax and consider using lighter weights the next time.