08-26-07 08:07 PM - Post#342061    

When channel surfing I will occassionally find the Met-Rx World's Strongest Man competition re-runs on ESPN. One event in every competition is some type of farmer's walk. The competitors are given something with a handle that is incredibly heavy to carry for distance and time. The guy that finishes first in this event normally wins the competition.

While researching the farmer's walk I read about an American strongman, Brad Cordoza. Mr. Cardoza, at 5' 11" and 240 ripped pounds carried 315# in each hand for 150' before dropping the weight. That is an incredible feat of strength!
In the interview Mr. Cordoza said his grip strength sucked before training the farmer's walk!
Do a quick web search on dave cordoza farmer's walk and check out the guy's forearms and traps!

The father of progressive weight training is a man named Milo of Croton. Milo is described in Greek legend as the strongest man of his day. As a young man, training for wrestling at the original Olympic games, he would pick up a young bull and carry it as far as he could. He did this each day as part of his training. Legend has it that when he arrived at the Olympic stadium for his first competition and carried the now fully grown bull the length of the stadium. He went on to win that Olympic competition as well as the next four Olympics!

One day it occurred to me the reason the farmer's walk is such a great exercise is because it works the body in a very basic way. Presses, squats, and curls are all great, but the ability to pick up and move a heavy object from one place to another is the most basic heavy lifting task we do in life. This being the case, the heavy exercise we are best designed to do is the modern farmer's walk.

Re: Dumbbell Farmer's Walk
08-26-07 08:46 PM - Post#342070    

Handles can be easily made also.

Nice legs-shame about the face

08-26-07 08:50 PM - Post#342073    

Amen, I love the Farmers Walk! I have some pyhsical issues so I have to go light right now, but I can't wait to really up the weight.

I like the whole idea behind "real work" training, Farmers Walk, Swinging a Sledge Hammer, Rock lifting etc. In my younger days we did a lot of that sort of thing when working on cars, lifting engines (VW engines) transmissions etc...

08-26-07 10:06 PM - Post#342088    

Farmers walk is great. Its a part of my weekly routine.

08-27-07 07:35 AM - Post#342164    

not to hijack the thread...but I didn't realize that we had added 2 more kansans to the mix!! hi, guys

BEAST MODE. NOW.

08-27-07 08:48 PM - Post#342481    

Hi Michelle! Entreri is my son! Can you tell we are Terminator (And Arnold) fans?

Re: Dumbbell Farmer's Walk
08-27-07 09:24 PM - Post#342496    

I saw 4 guys each do a few 60 ft runs with 310 farmers at the linden yard last Sunday. One of them was 48 year old Bud Schweder.

Peace ~ Bear

08-27-07 09:31 PM - Post#342499    

• FredG Said:

cool...a father/son combo! what part of the state are you all in?

BEAST MODE. NOW.

08-27-07 09:40 PM - Post#342504    

michelle:
About 60 miles south of Topeka... 100 miles north of Wichita (I think I got that right)

Dumbbell Farmer's Walk
08-27-07 09:46 PM - Post#342507    

I hope you got it right, Fred! i'd hate for you to get lost going home!!

so are you around Emporia, then?

i'm in Wichita but I grew up in Greenwood county, if you know the area.

BEAST MODE. NOW.

Edited by michelle on 08-27-07 09:48 PM. Reason for edit: No reason given.

Dumbbell Farmer's Walk
08-27-07 11:08 PM - Post#342541    

I've seen Fred around...nice to see his son!

We need another Kansas mini-bash, Michelle. <g>

Re: Dumbbell Farmer&#039;s Walk
08-28-07 09:43 AM - Post#342674    

• Barney Said:

[Frank Barone]Holy crap![/Frank Barone]

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy

08-28-07 01:02 PM - Post#342776    

Hey, Tim, I know you're new to this board and possibly new to forums in general, so I just wanted to let you know that sometimes our threads (topics) wander around a bit. Sometimes they get back on track; other times the subject dies down and comes back later. Either way, the original thought is appreciated and soaked up by hundreds of readers who don't necessarily post.

Michelle, I think the Kansas contingent may have to host a bash one day.

08-28-07 02:06 PM - Post#342793    

• Laree Said:

man, it would be so cool if we could do something out at the Dino Gym. I think everyone would love getting to play with the strongman, grip strength, and highlands game stuff. of course, first, that's not my stuff; second, there's nothing but camping out there; third, nothing to go and look at.

BEAST MODE. NOW.

08-29-07 03:42 PM - Post#343231    

Here is a variation of the regular farmer's walk that I incorporate into my farmer's walk routine. I got this twist from my oldest son, Matthew. Matthew is 35 years old and started training when he was 13. He is a big man (6' and 245 well proportioned pounds) but is by no means a bodybuilder. He owns a business which requires a lot of hours each week. He does the fw because he can step out his back door 4 times a week and get a very effective 20 minute workout.

Matthew has a pair of 30# dumbbells that he uses along with his pair of tylergrips. The grips are a urethane sleeve that fits over the db handles that force the hand open requiring greater muscular force to keep the fingers closed around the grips and the db's. Anyway, he often does walking alternate db curls. He starts walking, does a curl with one arm, then the other until his grip fails. Earlier this week he did 47 reps with each arm until his grip failed and he dropped the dbs.

I tried these yesterday and I got 21 reps with each arm before failure. During that set I carried my set of 30# dbs for about 175 yards. I then did the regular fw on the way back. The entire workout took less than 20 minutes and I really felt it in my forearms, biceps, shoulders, and even my calves! Almost 24 hours later I still have a small residual pump going. The workout is short, intense, painful, and is also a really good cardio workout as well. I have lifted for 43 years now and never did fw's before. But I love the exercise because I can do it outside and always get a great workout in a short period of time. Tim

08-29-07 03:59 PM - Post#343235    

that's awesome. i'll have to remember that one.

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy

08-29-07 03:59 PM - Post#343236    

I have a pair of FW handles from PitBull Strongman Equipment. absolutely love 'em!! they weigh around 30 pounds each (i can't remember exactly). load them with olympic plates, clip on a clamp from lowe's on all 4 ends and take them for a walk. i also like to walk with only one. attempt to maintain an upright position without throwing the non-load bearing arm out to the side.

BEAST MODE. NOW.

08-29-07 04:00 PM - Post#343237    

PS. Dr. Ken's over on the Anvil (NAS board) and recently posted how much he loves Pitbull equipment. and since Alan's a friend of mine from here in Kansas, i thought I'd throw this in.

BEAST MODE. NOW.

Re: Farmer's walk w/straps
08-31-07 09:08 PM - Post#344070    

Laree, every 3rd or 4th workout I will ditch the grips and use lifting straps. By using the straps I can secure my grip to the dbs and walk a whole lot farther.

Today was my 3rd farmer's walk day in a row. The grip is shot so I used straps. I have an adjustable set of dbs and I have 48#'s on each one. I have cloth, athletic tape around the db handles. When you strap on, the db they are not going anywhere. The cloth tape on the handles makes a unmovable bond with the lifting straps. Due to this you can carry the heavier dbs forever and the grip will not fail. This still makes for a great grip workout but I feel it a lot more in the traps, medial delts, forearms, biceps, calves, and core muscles (abs mainly) because you can walk so far and the grip not fail.

Today, the weather was not too bad. Houston, Texas in August is brutal. When I went to workout today the sky had a nice overcast because a thunderstorm was building.

I secured my grip with the straps and off I went. I carried the 48# dbs about 450 yards before I set them down. This took about 6 or 7 minutes. That is a long time when the lactic acid is burning like crazy in the shoulders and forearms. When I put the dbs down it was such a relief. I immediately felt it in my elbows and wrists as they were under alot of downward pressure for a long time. The forearms, biceps, and shoulder area became immediately super-pumped as blood rushed in the area to deliver oxygen and nutrients, and to pull the lactic acid away.

I then walked for about 30 minutes. About half way through I looked at my hands and they were still purplish from the lifting straps reducing the blood flow for so long. I also definitely felt it in my core area, but especially the abs. The calves were also well-worked. Last, but certainly not least, it was also a great cardio-vascular workout.

This is a great workout for the ladies as well. It will really strengthen the muscles used in everyday life. Tim

09-02-07 07:22 PM - Post#344526    

Laree, please tell Dave for me (again) how much I enjoy his newsletter each week. I have avidly read the bb magazines for 40 plus years. I really don't know why I have retained such an interest for training and nutrition. Some might say the things you love are chosen for you.

The writers I have enjoyed the most are Rick Wayne, Dick Tyler, Mike Metzner, Arthur Jones, and last but certainly not the least is Dave. Dave's writings I think go the core of the things that motivate us to train and eat right. Bodybuilding is definitely not the same sport as it was in Dave's day, but unfortunately the genie was already out of the bottle even at that time. What I really like about Dave's writing is he is honest and real.

Two days ago I did the fw strapped in. Yesterday, I definitely felt is, particularly in the core area. The best exercise to strengthen the core is squats and deadlifts. The farmer's walk is the upper body equivalent. To anyone reading this a little common sense goes a long way. It is necessary to gradually work your way into this type of training. But no matter what your fitness level anyone who can walk can benefit from the walk first the heavy exercise only when and if when prudent.

Anyway, I carried the 48#ers, with lifting straps, for about the same distance as before. I could have gone further (the grips was still good) but staying in an extremely stretched out position for 6 or 7 minutes is EXTREMELY uncomfortable.

When I put the dbs down I again really felt it in my elbows, biceps, hands, traps, delts, calves, core, ect.. From where the straps were secured on my hands down to the tips of my finger was purplish.

To you gals/guys that are reading this, and you are, or you know an athlete this is one great exercise. Tim

Dumbbell Farmer&#039;s Walk
09-02-07 10:36 PM - Post#344553    

...I have not used the standard farmer's walk set up like Andi Mitchell posted for a few years. I have done the "frame walk" [about 450 total] which is the equivilant of the 2 farmer's bars with 2 cross bars to keep it all rigid. The fact that it does not sway side to side is helpful, but the rigid handles are about 26 inches apart so your hands are about 4 inches from the side of your body instead of tight against your legs.
....At home I use a pair of 6 gallon gas cans filled with sand for 95 pounds each. My grip kept me limited to about 200 feet in a straight run before dropping them. Recently I have been using Joe Meeko's power grips www.power-grips.com so I could really push myself. With the grip taken out of it I have been getting 400 feet which is about where my back, traps, and legs give out.
...It is really a quite exhausting exercise.

"Vinny, Vidi, Vici"

09-03-07 12:00 PM - Post#344657    

Vince, carrying 95# in each hand for 400' is very impressive indeed. How often do you did this and how long have you been at it? Do you do more than 1 set at a time?

I have been doing the fw myself for about a year now and wish I had started earlier. What

09-03-07 12:10 PM - Post#344664    

The best I've made without straps is just under 3/10 of a mile with a forty in each hand. It is as you say...my traps, delts, biceps, triceps and of course, my forearm flexors, really felt the effects of the movement.

Hmmmm. I've got to start doing those again.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Dumbbell Farmer's Walk
09-03-07 12:26 PM - Post#344678    

• michelle Said:

What's the link to that board, Michelle? Most of us probably don't know it.

Tim, I'll make sure Dave gets your newsletter comment post.

09-03-07 12:50 PM - Post#344689    

This is the main page http://p207.ezboard.com/btheanvil88051

Then the post of Dr. Ken's is at
http://p207.ezboard.com/ftheanvil88051frm1.showMessage?topicID=7071.topic

BEAST MODE. NOW.

09-03-07 01:33 PM - Post#344706    

Is there a specific form for farmers walk? e.g. lower back, elbow flex, etc.?

Steve Holt The Vegetarian Bodybuilder TM The Vegetarian Bodybuilder on Facebook Twitter: @VegetarianBody

09-03-07 02:43 PM - Post#344725    

Wicked, that is a heck of a long way to carry 40's without straps. How long did it take you to get to that distance? Tim

09-03-07 04:56 PM - Post#344779    

It's not that far really. I know several guys that have easily exceeded that distance. It took me about three months training time to reach that distance...the last 1/10 mile seemed to take forever to obtain. (Probably was about 24 workouts, give or take a couple.)

Now that I've got an extensor bunged up in my forearm, I don't do many farmers. More than once every two weeks and it'll aggravate the area.

I had someone chastise me (over on another board) telling me that kind of distance and light weight was a waste of time...that I should be using bodyweight in each hand and going for max distance. I've taken 110s (also without straps) and just held them while standing stationary for a timed minute. (This was at the end of a workout.) I feel that more than that is a strongman type stunt and I tend to injure easily in the trapezius. Thus, the lighter weights and longer distance.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

09-03-07 06:14 PM - Post#344789    

• Steve Holt Said:

I don't know of anything official, but I think it's a good idea to really hawk your posture.

I don't keep the elbows bent, I let them hang straight - keeping them bent would waste energy and could maybe lead to tightness around the elbow.

I made a workout of farmer's walks, waiter walks, and double waiter walks today, enjoyed it quite a bit.

The most important test a lifter has to pass is the test of time. -Jon Cole

09-03-07 06:26 PM - Post#344795    

• ccrow Said:

I don't know about DB farmer's but with strongman farmer's, it's pretty important to keep your head up, eyes looking toward the finish line or goal. drop your head and dropping your shoulders follows...just plain drop follows that.

BEAST MODE. NOW.

09-03-07 06:41 PM - Post#344801    

If you drop them through the journey? Just them up again and keep going.

Nice legs-shame about the face

09-03-07 06:48 PM - Post#344804    

• ccrow Said:

Hey, if you enjoyed it that much it wasn't work. Add some weight next time, Nancy.

Kyle E.

Performance, Health, and Longevity

09-03-07 08:50 PM - Post#344848    

Wicked, whoever thinks fw for distance is a waste of time has obviously never done them. However you do them, heavy for a short distance, or lighter and longer, is up to the individual and his/her goals. But the fw is a money exercise.

Today, was my 5th fw workout in six days. My first set was for distance with the grips on the 30#'ers. I did not come close to my max distance. On the way back I did walking alternate db curls, the first for 15 reps, the second for 5 reps, and 3 reps for the final set. This reminds me of my motto, all workouts are good workouts, but some are better than others.

I will take at least 2 days off and give the symtem a chance to catch up and (hopefully) get stronger. Tim

09-03-07 09:10 PM - Post#344855    

Wow, I am surprised no one commented on Andy's farmers walk bars. Nice setup and easily made.

Good going Andy!!

Lucky for me I still have a couple of old cast iron kettle bell handles that I could use on some longer bars I have laying around.

Bruce

09-03-07 09:24 PM - Post#344862    

I'm use to it.

Nice legs-shame about the face

09-03-07 09:53 PM - Post#344877    

• Kyle E. Said:

doh! guilty.

The most important test a lifter has to pass is the test of time. -Jon Cole

09-03-07 10:04 PM - Post#344880    

• michelle Said:

And having quick feet.

Peace ~ Bear

09-04-07 09:40 AM - Post#345018    

Andy's tough. Actually, I like those. I had been avoiding buying weights for around the house since I have a gym membership and no good place to set up something at home, but Andy's setup has inspired me to start haunting garage/boot sales again and collecting some plates...

/sk

09-04-07 09:22 PM - Post#345326    

• michelle Said:

..yes, and that is absolutley true with the Conan's wheel except I have to keep my head back so far that I am looking up at the sky. When the head starts tilting forward, the next sound is weights crashing down.

"Vinny, Vidi, Vici"

Dumbbell Farmer&#039;s Walk
09-04-07 09:26 PM - Post#345329    

• tylergrip Said:

...I think I made 2 trips [400 feet] one night. The grips are important for me so I can force my legs and back to work beyond the capacity of my natural grip. I would like to work up to 600 feet and maybe 800 feet. That would have to be my whole workout for the night.

"Vinny, Vidi, Vici"

Re: Posture and FW
09-04-07 09:32 PM - Post#345330    

Steve, the fw forces you into a good posture; it will take the path of least resistance, which will be ideal. Form and function always go hand-in-hand.

The core must remain flexed to do the exercise. This happens with no conscious thought, but is something to monitor.

My posture is shoulders back, with as comforable as possible, but slightly longer stride. My head is somewhat down, looking about 6' in front.

The stride is at least as important as the grip if your goal is to carry the dbs as far as possible. But foremost, you must do the exercise first; everything else will become clear with time and practice. Tim

Re: Farmer's waqlk log
09-12-07 04:11 PM - Post#348524    

I have joined the training logs and challenges on the on-line forum. I post as tylergrip. I think this would be a more appropriate place for what I write about.

I invite anyone reading this, if interested, to join me there. Thanks, Tim

Re: Dumbbell Farmer&#039;s Walk
09-13-07 08:06 PM - Post#349179    

I love em too.