Savage Santa demonstrating Farmer Walks. Here we come a farmer walkin’, a walkin’ we go. Pick up heavy sh!t. Carry heavy sh!t. Become the sh!t.

WARNING: This is the most frustrating exercise ever. Why?
It will break you and expose your weaknesses. It will test your grip. Test your back. Test your core. And most important… test your patience.

Why Farmer’s Walks Work

I hope you read the warning above. We all need our weaknesses exposed before we can grow. We are more than the sum of our parts... but find out what you're made of. It begins with this exercise.

A farmer's walk is a strong man exercise. A great savage exercise for putting on size. Why? Because it works so many muscles, from your grip to your core and everything in between.

Let's put aside the muscles which fire up, it's your spirit that is truly tested. Many will break down out of pure frustration. True power and strength come from the mind muscle and the internal spirit within, young grasshopper.

Farmer’s Walk - Muscles Targeted

Let’s talk about your grip. Holding heavy weight over time tests your grip endurance. Using a long barbell tests your grip strength because the walk, your momentum and bar wobble are dynamic variables.

The farmer’s walks challenge your core, your abs, and lower back. You walk, and weight dynamically shifts from one side of your body to the other with each step. This creates a bilateral challenge for your body.

What about everything in between? Yes, it targets your traps, back, and legs. You deadlift the weight up, using all your muscles, one of the toughest compound exercises around. Not only a deadlift, but really 2 deadlifts because of the independent grips.

If you have never walked with weight, you will realize not only does it trigger tiny muscles but big muscle groups and co-ordination.

Final Farmer’s Walks Tips

• You need plenty of space to walk.
• Make sure to start with just the bar, then progress 10lbs at a time.
• Make sure to use clips or the plates will slide off.
• An easier substitute is the use heavy dumbbells, or trap bar instead of 2 barbells.

Farmer's Walk Instructions

• Grab 2 barbells (bar thickness should match).
• Load weight on each bar. (use 50% of deadlift max, divide that by 2 for each bar)
• Grab each loaded barbell with each hand.
• Deadlift them up.
• Walk for distance.
• If the loaded bar tips. Put down and re-adjust. Continue walking.
• Be Savage.

WOD: Most Savage Walk 2015-12-12

A. 2 BB Farmer’s Walk: 4 x 40ft

Stay Savage, my friends.