Build Muscle Walking

I like simple things that work.

Like the Farmer’s Walk. There are many ways to do it so just use your imagination.

I did this 30 minute workout today (4/22/17).

With one 16 kg kettlebell (I’ll tell you how to pick the weight in a minute) I did this super set:

  1. Bottoms up press right side x 5

    Bottoms Up Press

  2. Racked Walk (bell in racked position in the crook of your arm and against your chest)-walk until maintaining form feels strained
  3. Suitcase Walk (bell down at your side like you’re carrying a suitcase)-walk until maintaining form feels strained
  4. Switch to left side
    1. Bottoms Up press x 5
    2. Racked Walk
    3. Suitcase Walk
  5. Switch back to right side
  6. Keep going switching back and forth between sides but never put the weight down.

Racked Walk

Suitcase Walk

Pick the right weight

Bottoms up presses are a little tricky. You have to balance the weight and maintain stability. Pick a kettlebell that you can Bottoms Up press for at least 8 reps (check each arm as your weak side will struggle with a too-heavy BU Press).

That should be a good weight for you to both do sets of 5 in the workout and to perform the Racked Walk without breaking down.

Caution: If you are de-conditioned or haven’t been doing any overhead pressing, either bag the press movement altogether or just do a standard singled handed KB press.

Proper Form

As with all loaded carries (any time you’re moving carrying a load), it’s essential to stand up straight, look straight ahead and don’t allow the weight to break your form.

With single handed racked carries and suitcase carries (both asymmetrically loaded), pay special attention to your Chin-Zipper (CZ) line.

Your chin shall always stay above your zipper, maintain a vertical CZ line. Don’t let the weight pull you over to one side and don’t overcompensate by leaning away from the load.

Maintain a straight CZ line at all times.

So keeping this form in mind, you want to walk as long as you can with the bell in the racked position. But don’t go too far where you’re really straining to stay vertical. Drop the bell to the suitcase position and continue walking.

When you switch from right to left, stop walking, set your feet, position the bell in the bottoms up position and do your presses.

Then rack the bell and start walking again.

Never put the weight down. Just switch positions and sides.

It’s simple and effective.

Comments?

Let me know when you try it.

What other Farmer’s Walk workout have you done? Let me know in the comments below.

About the Author Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark works with Active Boomers wanting to squeeze back into their college jeans using his signature Spartan Method system.

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