Posted: 7/17/2016 12:07:30 AM EDT
|
Tried some of this today after seeing The Rhino Stan Efferding and some friends doing it.
Then happened up on THIS article in the same week. 2. Best Exercise To Get You Ripped
Deadsquat Bar Carry While some love the Prowler or sled to keep fat at bay, I prefer the farmer's walk or Dead-Squat™ Bar carry. Why? Two reasons: 1 – You're less likely to be limited by metabolic factors. The Prowler causes the greatest oxygen debt in the least amount of time. This is in part due to the high demands of the exercise, but also because it's hard to breathe when pushing the bastard! While the farmer's walk is also metabolically demanding, at least you can breathe properly when you do it. As such, you can carry big weights for longer than you can prowl big weights and you recover faster between sets. That allows for a greater density of work, which is important when trying to get as lean as possible. 2 – The farmer's walk involves a greater number of muscles. The Prowler might hit the legs a little harder, but you don't get the same traps, arms, and abs involvement as the farmer's walk. You will also experience growth in those muscles because of the occluded stretch you create, which makes the farmer's walk a bigger bang-for-your-buck movement. For fat loss: Bouts of 2 minutes with 1 minute of rest. To build muscle and lose fat: Go heavier for 1 minute with one minute of rest. To build size/strength while keeping fat gain at bay: Go very heavy for 20-30 seconds with up to 2 minutes of rest between sets. Impressive. I haven't felt this jacked in the shoulders and back in a long time. Works grip hard. My forearms felt like they were gonna explode. Today was skwaat day so I started with that, then I did farmers carry for approximately 30 yards down and back = 1. I did 6 total with about 60-90 seconds in between then finished the day off with some prowler sled. CHECK THE INSTAGRAMS |
|
Those guys are monsters.
I love farmers carries of all types. Finding a max one handed farmer's carry is a bad ass workout as well. I've been doing duck walks lately training for a competition. They are somewhat similar to a farmer's carrry. Just worse. This is how I had been training them, which I think mechanically is better. Turned out the competition implement had the handle way down sitting on top of the device/weights, which made it so that you have to walk way more like a duck. 
|
|
Quoted:
My local crossfit equipment store is having a sale. I think I might pick up a hex trap bar and start doing farmers with it. I just saw in another video Alan Thrall recommending them as a way to break though plateaus. I assumed my forearms, neck and traps would be sore. But my lats and delts are still healing as well. Gonna do some more reading up on them but I think they're definitely gonna find a place in my weekly rotation. |
|
Quoted:
Those guys are monsters. I love farmers carries of all types. Finding a max one handed farmer's carry is a bad ass workout as well. I've been doing duck walks lately training for a competition. They are somewhat similar to a farmer's carrry. Just worse. This is how I had been training them, which I think mechanically is better. Turned out the competition implement had the handle way down sitting on top of the device/weights, which made it so that you have to walk way more like a duck.  https://www.youtube.com/watch?v=F9M7x1xpBpAThat looks painful. 
|
|
I love farmer's carries. I'm almost always the only one doing them in the gym and I actually had to buy my own equipment to be able to do them. Someone saw me doing them once and said "what do those work?" I replied, what don't they work? Head to toe, top to bottom.
dumbbells are great, but because of their width as they get heavy, you have to hold them out to your side, Also hard to get off the ground because they are so low. (initially you can start with them on a bench but when you start getting up into 100lb DB's they frown on putting them on a bench (it's pretty damn loud when they roll off, just saying BTDT). You can do plates of course if they have handles (or just do pinch grip if you want to just work grip) but that limits you pretty much to 45's. But it can be a nice change. Bought some farmer's bars from Rogue. You have to get different clamps since regular clamps won't fit (slightly bigger) and you want to use clamps. you're slightly leaned forward (pick them up just a little back from center so the weight is helping to carry you forward) and the weight falling off is really bad. The farmers bars are easier to grip (and get off the ground) but the movement of them (back and forth, side to side) gives a whole new meaning to the word grip work. And turning around is a real slow in control process. If they start swinging they are pretty tough to get back in line. You need some space, both to walk to and from and some space besides you. And idiots wearing phones and headphones walking in front of you can be really bad too. It doesn't stop on a dime. short steps, quickly. Shoulders back, all in line, good posture. It's a great reinforcement for good posture and keeping feet, hips and shoulders all in line. As Dan John says, you can do anything, heavy weight short distances, light weights, long distances or heavy weights for long distances. One of his workouts is load it up (outside) carry it until your grip gives out. Then bring them back. (ha!) 
And in the end, there's something seriously manly and back to basics about picking up heavy stuff and walking with it. 
|
|
Quoted:
As Dan John says, you can do anything, heavy weight short distances, light weights, long distances or heavy weights for long distances. One of his workouts is load it up (outside) carry it until your grip gives out. Then bring them back. (ha!)
And in the end, there's something seriously manly and back to basics about picking up heavy stuff and walking with it.
I love Dan John. He seems like a dude that thinks, "It's heavier that way." and then thinks, "Yep because it's supposed to be." 
|
|
Hoo lee fuuk!
I picked up my trap bar on Wednesday and yesterday dived right into some farmer carries after doing a quick squat workout yesterday in my garage gym. The trap bar weighs 45 lbs so I started off with a 45 and 25 on each side. That was fairly simply so I added a 45 to each side for a total of two 45's and a 25 per side. My house is on a private street so I figured I would go from my house to the end of the cul-de-sac and back as one set, about 100 yards in total. My entire upper body felt like I was going to burst out of my shirt. My grip was good for the first set but on the second set, I had to go with a hook grip. Even then I had to set the weight down at the half way point. Banged out three sets and while my forearms were pumped, I felt good. Come this morning....CRAP. Upper back, traps, rear delts, forearms, abs, shoulders. All are toasted. I have not felt like this in a while. Sore as fuuk. Feels good and can't wait to hit them again. *No straps used |
|
Quoted:
Hoo lee fuuk! I picked up my trap bar on Wednesday and yesterday dived right into some farmer carries after doing a quick squat workout yesterday in my garage gym. The trap bar weighs 45 lbs so I started off with a 45 and 25 on each side. That was fairly simply so I added a 45 to each side for a total of two 45's and a 25 per side. My house is on a private street so I figured I would go from my house to the end of the cul-de-sac and back as one set, about 100 yards in total. My entire upper body felt like I was going to burst out of my shirt. My grip was good for the first set but on the second set, I had to go with a hook grip. Even then I had to set the weight down at the half way point. Banged out three sets and while my forearms were pumped, I felt good. Come this morning....CRAP. Upper back, traps, rear delts, forearms, abs, shoulders. All are toasted. I have not felt like this in a while. Sore as fuuk. Feels good and can't wait to hit them again. *No straps used Hell yeah, same experience I had. 
Tomorrow is my farmer carry day. 
|