Why Carry Heavy Things?

Roberto Parker, MS,CSCS,CHEK2, FDN,USAW, FMS,ISSA,MTA

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Carrying heavy objects such as heavy medicine balls, heavy axles, dumbbells, kettlebells, beer kegs, or heavy boulders will enhance global universal strength from head to toe. The entire kinetic chain is activated!

In the “make it happen” video I am carrying a 110 pound axle in one hand and a 50 pound medicine ball in the opposite arm/hand. Some call this the “Farmer’s Walk”. This drill is analogous to “suit case carry” (loaded on one side only) where the anti-lateral flexion muscles must resist the urge to lean away from the pull of the heavier loaded 110 pound side.

Benefits of the Farmer’s Walk:

• Trains the postural core muscles of the deep midsection(quadratus lumborum, external/internal obliques, and lateral hip abductors

• Strengthens the gripping muscles of the hand and forearm.

• During the pick-up phase of the exercise a deadlift is performed which engages the lumbar/thoracic muscles in addition to the gluteals/quadriceps.

• Training the body to brace while picking up heavy objects will signal the brain to create a rigidity in the spine which will carry over to carrying luggage, moving grocery bags, lifting a box, yard work, construction work, and/or moving heavy furniture.

• A Farmer’s Walk type of carry will improve athletic performance relative to speed, agility, power, strength, and coordination. It targets the posterior chain which improves stride length, stride rate, and less foot ground contact time which equates to enhancement of sprinting and running.

• Increased muscle girth and mass as a result of maximum stimulus of the multiple groups of muscles in the kinetic chain during the pick up or carrying phase.

Pre-Cautions and Recommendations:

1. ​

2. Only pick-up and carry what you can physically manage staying within the realm of good form and body mechanics.

3. Carry the object(s) a distance of 20-40 yards on a flat surface.

4. Find a good training partner to workout with!

References

1. Petr Stastny, et al. The Gluteus Medius Vs. Thigh Muscles Strength Ratio and Their Relation to Electromyography Amplitude During a Farmer’s Walk Exercise. 2015. Journal of Human Kinetics. doi: 10.1515/hukin-2015-0016

2. Benjamin R. Hindle, et al. The Biomechanics and Applications of Strongman Exercises: a Systematic Review. 2019. Sports Medicine-Open. doi: 10.1186/s40798-019-0222-z

3. Paul W. Winwood, et al. A Biomechanical Analysis of the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk. 2014. International Journal of Sports Science & Coaching. doi.org/10.1260/1747-9541.9.5.1127

4. Kota Tayashiki, et al. Effect of abdominal bracing training on strength and power of trunk and lower limb muscles. 2016. European Journal of Applied Physiology. doi: 10.1007/s00421-016-3424-9

5. Paul W Winwood, et al. The strength and conditioning practices of strongman competitors. 2011. Journal of Strength and Conditioning Research. doi: 10.1519/JSC.0b013e318212daea

https://www.runnersworld.com/training/a39395886/farmers-walk/

https://barbend.com/benefits-of-farmers-walk/