In modern power disciplines - bodybuilding and powerlifting - the basic multi-joint elements are bench press, squat with barbell, deadlift. Let's analyze the undeservedly forgotten, but no less effective complex exercise, which is called "farmer's walk."
The main load is given to the muscles of the core:
Quadriceps take a direct part in the movement. Indirectly involved are:
The farmer's walk exercise is the transfer of heavy shells from one place to another.
Due to the strength of nature, the main advantage of the element is the stimulation of testosterone production - the hormone responsible for the growth of muscles throughout the body, increase strength and reduce body fat.
Therefore, the farmer’s walk is used by strongmen - athletes participating in power extreme. Exercise has other advantages that bodybuilders and crossfitters will appreciate:
Increased hormonal levels help restore muscles, add mass and volume to them.
Exercise helps to strengthen not only the muscles, but also the ligamentous apparatus of the legs, arms, back. The athlete becomes less susceptible to power loads.
A farmer's walk involves holding and moving heavy shells simultaneously. This means that the exercise negatively affects the lumbar spine and knees. Therefore, an element is contraindicated for athletes with pathologies of the musculoskeletal system.
You should also be careful about “farm walking” when:
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The exercise uses various shells:
The farmer does not walk with the bar on his shoulders, as this creates a dangerous compression load on the spine and can lead to a fall.
Trained athletes sometimes do a run with one dumbbell in their hand. This technique allows you to accentuate the oblique muscles of the press.
We recommend beginner athletes and girls to do a farmer's walk with dumbbells. It is necessary to choose the right weights so that the element has the necessary effect and does not cause harm. Two methods are used for this:
This will make it difficult to carry out and may lead to a shell fall.
We recommend beginners and girls to use sports accessories: wrist straps to improve grip and weightlifting belt to protect the lower back.
If you study at home, try to walk the farmer up the stairs. To do this, you need light dumbbells (6-10 kg) or improvised items (for example, two two-liter bottles of water or two identical backpacks filled with books).
Take the load in each hand, exit the staircase and make 5 ascents on the stairs 3-4 floors. So you can qualitatively load the muscles of the legs and buttocks.
In crossfit, a farmer's walk is a basic exercise that can replace other strength elements for the lower body: squats, lunges, leg presses. We offer two WOD programs using the "farmer" walk. The first is called Lavier:
The program runs in 5 laps. The goal is to minimize pauses in order to complete the workout as quickly as possible.
The second version of the crossfit training is Weston:
The program involves performing 5 laps.
As in the first case, you must complete the lesson as quickly as possible.
In bodybuilding, you need to regularly change your training plan, as the muscles adapt to the same exercises, and stagnation occurs in the results. We suggest using “farm” walking to create an unusual load for the muscles of the legs and buttocks. The program may look like this:
If the gym is small, do a “farm” drive for a while.
Take the dumbbells in your hands, take 10 steps, turn around and repeat in the opposite direction. Continue for 40 seconds (4 sets).