'15+ Loaded Carry (Farmers Walk) Variations To Spice Up Your Workout - Vigor Ground Fitness Renton'

Posted Jan 5

'http://www.VigorGroundFitness.com  Loaded carries are such a great way to build core, grip strength, improve shoulder stability and create work capacity. They\'re also self limiting exercises which make them safe to use (while having a big bang for the buck).   If you want to skip straight to the variations go to 3:08 minutes, otherwise check out some of the main mistakes that people make while doing loaded carries and how to prevent them, as well as what to do if you have any type of shoulder issues.   Even though we gave you a LOT of ideas there\'s so many implements you can use for loaded carry variations:  - Kettlebells  - Dumbbells - Trap Bar - Farmers Walk Handles - Barbell  - Sandbag  - Zercher Bar - Stones, Rocks, any odd objects - Etc.   The beauty of the farmer\'s walk is its simplicity. You can add it to any training program and make the program better.We like to add some version of a loaded carry at the end of most strength training workouts.  Here\'s an example of how they could be built into a program:  Day 1 – Push Day. Add one set of standard farmer\'s walks.  Day 2 – Pull Day. Add one set of single-arm farmer\'s walks.  Day 3 – Leg Day. Add one set of uneven farmer\'s walks, a different weight in each hand.  The goal every week is to increase load or duration of the set.  Week 1 – Walk 25 feet up and back 3 times Week 2 – Walk 30 feet up and back 3 times Week 3 – Increase the weight and walk 25 feet Week 4 – Walk 30 feet with the heavier weight Be sure to note your numbers and your distance and try to improve on it weekly.  You can alternate the type every block of the program. Training variety is endless. However, the key to success in the farmer\'s walk is not in the walking, but how you walk with the weight (remember the pointers I included.' 

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