Strongman Series-Farmer Walks

Looking for a great way to build core strength and ankle flexibility than the farmer’s walks are a perfect tool to add to your workout arsenal. These are great to do as a conditioning finisher or as a heavy exercise for your workout. There are also many variations, picks for time, deadlifts, walks in a straight line, walks in a zigzag, and walks down and back. Add these to your lower body day or to your strongman day and you will see great results.

The key to great farmers walk is the initial pick. You want to treat this as if it was a deadlift. Shoulder blades pinched, chest up, grip the crap out of it, and drive your heels to the ground.

After the pick you want to make sure to keep you abs tight by keeping them blown. This will help stabilize your lumbar and really give you a stable base so you can fly through the course. Once up all you do is follow the course or hold for time. Be sure to move as fast as you can, but do not try to over stride. This will cause you to become unbalanced and could cause injury.

The farmers are a great exercise to develop grip strength and a strong core. This will allow you to make sharp cuts and increase your linear speed. With a good grip it will allow you to catch easier and to be able to secure a tackle. This will also create good mobility in your ankles and will strengthen the stabilizers down there as well. This exercise is great for building huge traps that will help you in you squat and deadlifts. This is a great exercise to develop young players overall body strength and your players GPP. Hope this helps here are a few videos and variations.