The farmer’s walk, suitcase carry, and waiter’s walk exercises are great ways to build and develop core strength and stability, leg strength, calf strength and the strength of the entire posterior chain (lower back, glutes, and hamstrings).
Here’s how to do the farmer’s walk:
- Guys, grab two dumbbells or kettlebells, each weighing about half your body weight. Ladies, your dumbbells/kettlebells should each weigh about one-third your body weight.
- Walk with short, quick steps, breathing normally, holding dumbbells/kettlebells at your sides. Walk 15-30 yards, as fast as possible.
- Focus on good posture with back straight, shoulders back, head and chest up, and core tight.
The suitcase carry is a variation of the farmer’s walk, carrying a dumbbell/kettlebell on one side of the body only.
The waiter’s walk is performed carrying a dumbbell/kettlebell, overhead.
For more variations of weighted-walk exercises, please refer to 12 Loaded Carries with Kettlebells.
Loaded/weighted carry exercises are beneficial for a variety of reasons, including the following:
- They are functional (movement-oriented)
- They build muscle mass and size
- They improve grip strength
- They build and develop work capacity
- They improve core strength, improve coordination, and athleticism
- They improve shoulder function
- They create/improve trunk stability
- Now go carry some heavy stuff.
