Okay, so today I hit the gym and decided to give the “farmers walk with a barbell” a shot. I’d seen some guys doing it before, and it looked pretty brutal but effective.
Getting Started
First, I needed to figure out the weight. I didn’t want to go too heavy and risk injury, but I also wanted to challenge myself.
I loaded up the barbell with a moderate weight – something I felt I could deadlift comfortably for a few reps. It’s crucial to remember that you are holding this weight for distance and time, so you’ll have to go a lot lighter than your max deadlift.
The Walk
I picked up the barbell, making sure to keep my back straight and core engaged, almost like I was setting up for a deadlift. Then, I just started walking.
- My steps were short and controlled. No running or rushing!
- I focused on keeping my shoulders down and back, and my chest up. It’s easy to let your posture collapse, especially as you get tired.
- Head has to be up also, and try to focus on a target far away.
- I squeezed the bar as hard as I could, which really helped with grip strength.
The Burn
Man, after just a few steps, I could really feel it. My forearms were on fire, my traps were burning, and my core was working overtime to keep me stable. It’s a full-body workout, that’s for sure! It is so much harder than it looks.
Putting it Down
I walked for as long as I could maintain good form, and I did not want to drop the weight. So, I carefully lowered the barbell to the ground, again, just like a controlled deadlift.
I did it with several sets.
My Takeaway
This exercise is a killer! It’s a simple movement, but it’s incredibly effective. It will help you build some real strength and endurance. I’m definitely adding this to my routine, maybe once or twice a week. I can feel the soreness coming already!
