Farmer’s Walk For Power

Build some serious muscle with just two moves: the Farmer’s Walk and the Clean and Jerk.

Everyone knows doing Olympic lifts like the snatch and the clean and jerk will build explosiveness and power. I am always amazed when Olympic lifters clean and jerk over twice their bodyweight. No one can deny they have incredible strength and explosiveness. The Farmer’s Walk, another exercise that is often overlooked, will add muscle to your frame, increase muscular endurance, and give you a cardio thrashing at the same time.

farmers-carry-strongman

This is a very functional movement and is a staple of the Strongman community. Growing up on a farm, I often had to carry things from sacks of feed to bales of hay and occasionally an animal, and I have always credited this for having a solid base when it came to strength training. To do the Farmer’s Walk all you need is a pair of heavy objects and room to walk. Simply hoist one of the objects in each hand and take off, keep your core engaged so you don’t crumple to the ground, keep your shoulders back and maintain the natural arch in your back. Start off with weights around 50% of your bodyweight and work up from there. For more of the Farmer’s Walk check out this great article from StartingStrongman.com

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Here is a sample workout in implement the farmer’s walk into your training. I developed this after the guys I train with said they couldn’t help bale hay on a very warm August day. The combination mimics the motions of mowing hay. The Farmer’s Walk will tax your grip and shoulders while challenging your cardio and the clean and jerks will develop explosiveness. If you are already an experienced lifter feel free in to increase the weights.

 

10 min AMRAP:

100 foot Farmer’s Walk with 50% bodyweight in each hand

10 Clean and Jerks 95 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 115 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 135 Pounds

100 foot Farmer’s Walk

10 Clean and Jerks 155 pounds

100 foot Farmer’s Walk

10 Clean and Jerks 175 pounds

Continue alternating the Farmer’s Walk with Clean and Jerks for the remainder of time, adding 20 pounds to the Clean and Jerks each round.

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