The Farmers carry possesses an array of benefits, most notably an increase in work capacity – the ability to perform real physical work as measured by force x distance/time (which is average power). Farmers carries also help improve endurance, grip strength, core strength, and build muscle. The Farmers carry is one of the best all-around movements to perform. Not to mention, it compliments major movements such as the squat, deadlift, and bench press.
- Get solid – Once you center yourself, get solid through your whole body. Squeeze the glutes and brace the core. Get the chest up and sit your weight through the heels. Drive through the floor to pick up the weight. If you pick the handles up in a disadvantaged position, then you’ll be at a disadvantage throughout.
- Get tall and straight – Get tall by standing up, making sure the hips are open and the shoulders are pinned back. Get straight by making sure standing does not end up looking like hyperextension through the back. Squeeze the glutes and tuck your ribcage in to straighten up. Look straight ahead.
- Small, fast steps – Taking small steps will help to stop the equipment from swinging by your side. I often get my clients to warm up with quick heel-to-toe walks, just to get them used to shortening their stride. But small doesn’t mean slow. Move the feet quickly!
- Drop carefully – Make a judgement call depending on the type of event you are in and the type of farmer’s walk handles you have. When you get to the end of your run – with your shoulders burning, arms about to fall off, and grip about to give – the overwhelming urge is to just drop the equipment. However, if you have to turn around and pick everything up again, taking a second to put the bars down under control so they are in a good and even position to pick up again could be time and effort well spent.
- Keep your head forward and shoulders back at all times. Dropping your head of rounding your shoulders will limit your performance and increases the risk of injury.
- Each time you do a farmers carry try to get farther then the time before without dropping.