Dive into the world of farmer's walks, a simple yet incredibly effective exercise that could be the game-changer your workout routine needs. Often underrated, the farmer's carry is more than just lifting and walking; it's a full-body transformation waiting to happen. This exercise targets multiple muscle groups, offering a range of benefits that extend beyond strength building. From enhancing grip strength to improving posture and core stability, integrating farmer's walks into your everyday fitness regimen can lead to significant improvements in both performance and physical health. Whether you're a fitness enthusiast looking for a new challenge or someone seeking a versatile addition to their workout arsenal, our video provides compelling reasons why this exercise deserves a spot in your routine. Join us as we uncover the power of farmer's walks and how they can revolutionize your fitness journey.
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For Strength and Power:
Heavy Weights: Use weights that are challenging to carry for short distances; up to half your body weight per hand or more if you’re really experienced, but much less for beginners.
Short Distances: Aim for 20 to 50 meters (65 to 165 feet) per set.
Rest Periods: Typically 2-5 minutes, depending on the intensity.
Total Volume: Perform 3-5 sets, adjusting based on your overall workout intensity and volume.

For Endurance and Conditioning:
Moderate Weights: Choose manageable weights for longer periods, up to 0.25 to 0.33 of your body weight (and lower for beginners).
Longer Distances: Target distances of 50 to 100 meters (165 to 330 feet) or even longer, based on your conditioning level.
Shorter Rest Periods: Rest for 1-2 minutes between sets to maintain a cardiovascular challenge.
Total Volume: Perform 4-6 sets, or more as your endurance allows.

For Grip Strength:
Variable Weights: Use a weight that significantly challenges your grip without compromising form. Up to 0.25-0.5 of your body weight should do.
Time-Based Sets: Instead of measuring distance, walk for a set time (e.g., 30-60 seconds) before resting.
Rest Accordingly: Rest periods can be 1-3 minutes, focusing on allowing your grip to recover.
Total Volume: Perform 3-5 sets, focusing on grip fatigue rather than overall muscular exhaustion.
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Timestamps

Intro 00:00
do they really work? 00:39
the rant on why farmers walk is better than crunches 01:21
Planes of movement 01:42
muscles worked 02:54
the benefits 04:14
how long to do farmers walks for 04:57
for strength and power 05:04
for endurance and conditioning 05:28
for grip strength 05:50
will you incorporate them into your routine? 08:02

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