THE TOP 4 KETTLEBELL FARMER WALK VARIATIONS

 

Written by Doug Fioranelli   in Strength & Power Articles

WORK YOUR STRENGTH, GRIP, JOINTS, AND MORE, JUST BY WALKING!

The Farmer’s Walk is one of those exercises that can be described as easy to learn but challenging to execute. Most of us have seen the hulking goliaths in strongman competitions pick up weights ranging from 125-170kgs (275-374lbs) and walk as fast as they can for a given distance. As simple as the competitors make it look, there is a whole lot of strength, coordination, stability, and mental focus that goes into performing this movement, and that is why it is advantageous to have them in many athletes’ training programs. In this article, I am going to discuss some Farmer’s Walk variations using kettlebells and how to incorporate them into your program.

The basic farmer’s walk is normally performed by hand-carrying specialized bars loaded with heavy amounts of weight. These specialized bars are great for training your grip strength and for maximizing the amount of weight carried, however, they do not allow for much variation to target specific core elements that enhance the athlete’s overall conditioning. Dumbbell Farmer’s Walks allow for slightly more variation, but the safety within the alignment of the weight when performing some variations comes into question.

For example, putting heavy dumbbells overhead and trying to walk may cause unnecessary strain on the shoulder joints and may even lead to an injury because the design of the dumbbell displaces the weight outside the body.

Although some may argue that using kettlebells for Farmer’s Walks are not as effective as specialty bars or dumbbells because of their relatively light weight, maximal weight aside, kettlebells are great for performing Farmer’s Walks because of the nearly unlimited amounts of safe variations one can perform. Depending on how you perform your kettlebell Farmer’s Walks and the type of variation used, you can focus your training on one or more of the following aspects:

• Grip Strength
• Joint Integrity
• Muscle Endurance
• Core Stability
• Cardiovascular Enhancement
• Mental Fortitude

Starting with the basic kettlebell Farmer’s Walk, find two kettlebells that are considered slightly heavy to hold, but that you still feel confident you can maintain good posture and alignment during the walk. Perform a Suitcase Deadlift, retract the shoulders keeping your chest up and begin your journey. The first thing you may feel is the bracing stability the legs and core muscles undergo to prevent your body from spinning out of control. As you move along, you may begin to notice your breathing becoming more labored as the heart tries to speed up the flow of oxygen to the working muscles. Next, the burn of the forearm muscles sets in and the fingers begin to open up. As the body begins to break down, it all comes down to the mental game: “Don’t lose your grip,” and “Just a few more steps.”

When your basic kettlebell Farmer Walk becomes easy, it’s time to throw in some variations. In theory, the single kettlebell Farmer's Walk may seem easier than performing with two since the weight is much lighter, however, without the anchor on the other side, the leg function and core stability is stressed dramatically. Keeping the correct posture and walking in a straight line becomes much harder to do when the weight is not distributed evenly.

VARIATION #1: RACKED KETTLEBELL FARMER WALK

Want to give your grip a rest? Then rack up the kettlebells and perform the Farmer’s Walk. This can be performed with a single kettlebell. It is not as challenging as the single kettlebell in the low position, however, core stability does become a factor keeping the weight from pushing you too far forward or off to the side.

The most challenging variation of the racked walk is the double kettlebell version. Clean two challenging kettlebells up into the racked position and it feels like a short punch to the gut. As you begin to walk, the weight wants to pull you forward and your hip and core muscles are working overtime to maintain stability. The fun begins when your breath shortens. The weight of the kettlebells against the chest does not allow the diaphragm to completely expand and your breathing will become short and labored. With the decrease of oxygen, the muscles begin to get fatigued, the tank gets dry, and your mental will is the fumes that will keep you going to finish your set.

VARIATION #2: OVERHEAD KETTLEBELL FARMER WALK

Want strong shoulders? Press two kettlebells overhead and start walking. Your grip will be spared in this version; however, the stability factor is increased because the body now has to take care of the shoulder joints. The kettlebells are relatively safer than using dumbbells in this position because the weight of the kettlebell is supported by the forearm and should be directly in-line with the hips. This type of Farmer’s Walk can obviously strengthen the shoulder joints and increase the endurance of the surrounding muscles. You can even add a challenging core element if you throw a turn in the walk. When you get to the turn, your brain may have a mental hiccup the first time. It may not know the direction to go and when it does initiate the turn the core muscles need to kick into overdrive so you don’t go shooting off to the side. Keep the turn tight, practice going in both directions and you will master them in no time.

The overhead walk can also be done with a single kettlebell. Using a single kettlebell makes maintaining balance more challenging due to the offset displacement of the weight (this is especially noticeable during the turns). This single kettlebell variation is very effective on strengthening core stability.

VARIATION #3: BOTTOMS-UP KETTLEBELL FARMER WALK

Is your grip getting lonely after doing all of the racked and overhead Farmer’s Walks? Not to worry, I have two options that will make those muscles wish they never complained about being left out in the first place. Bottoms Up (also known as Pistol Grip) kettlebell Farmer’s Walks are tough; tough on the core and on the grip. With their unique positioning of the kettlebells, your cardiovascular system might not be challenged as much because you probably won’t get as far as you normally do using these variations. Word of caution, the Bottoms Up Farmer’s Walks are potentially more dangerous than the others because when the forearms get tired and the weight goes, it’s going to drop in a hurry. It may be best to practice on grass where you can drop the kettlebell when they are coming down. If you do not have that luxury, then have a good sense when they are going to go, set a strong base and carry them into a backswing on the outside of your body and set them down. This will minimize the risk of hurting your back or taking out your kneecap.

Like the variations before, you can use one or two kettlebells to perform variation. Thelow bottoms up variation requires that you have the kettlebell(s) at chest level with the arm bent and the forearm facing straight up. The high version has the kettlebell(s) in the completely locked out position at the top. Both positions require relentless grip strength, core engagement, and concentration.

VARIATION #4: BLOB-STYLE KETTLEBELL FARMER WALK

The final variation is very grip specific. If you have ever seen the blob Farmer’s Walk for distance, this pretty much mimics that event. Chalk up the hands and take one or two smaller kettlebells, flip them over, grip the base and you are off and running. With this variation you are most likely going for distance until your grip give out.

CHECK OUT SOME OF THESE KILLER FARMER'S WALK WORKOUTS

When integrating Farmer’s Walk into a training program, I either have them within a circuit or I incorporate them as a workout finisher by making a medley of different walking variations. They can be done for time, distance or best time over a specified distance. Below are some Farmer’s Walk finishers I have done with my athletes:

TWO-ONE-ONE MEDLEY

This one is a progressive walk which gets harder each round. Start with the three variations of the Basic Farmer’s Walk in set ‘A’, rest and then progress to set ‘B’ by going to the Racked Variations. Rest again and complete the medley with the Overhead Farmer Walks in set ‘C.’

Distance: 50 yards each walk
Rest: 1-2 min b/t sets, no rest between exercises.

A1: Basic Double Kettlebell Farmer Walk
A2: Basic Single Kettlebell Farmer Walk (Left)
A3: Basic Single Kettlebell Farmer Walk (Right)
B1: Racked Double Kettlebell Farmer Walk
B2: Racked Single Kettlebell Farmer Walk (Left)
B3: Racked Single Kettlebell Farmer Walk (Right)
C1: Overhead Double Kettlebell Farmer Walk
C2: Overhead Single Kettlebell Farmer Walk (Left)
C3: Overhead Single Kettlebell Farmer Walk (Right)

HIGH-LOW MEDLEY

Start with two kettlebells in the Racked Position and walk 25 yards, turn around and press the kettlebell up and walk back, repeat until you cannot maintain proper body alignment.

Distance – As far as possible
Rounds 2-3
Rest: 1-2 min b/t sets

A1: Racked Double Kettlebell Farmer Walk
A2: Overhead Double Kettlebell Farmer Walk

THE GRAND FINALE MEDLEY

This is a tough finisher, choose your weight wisely. For this Medley you are going to complete all nine Farmer Walk Variations without rest. As you progress, you can make them harder by increasing the distance, adding more weight, or beating your best time. The possibilities are endless.

Distance: 25-50 yards each walk
Rest: None

A: Basic Double Kettlebell Farmer Walk
B: Racked Double Kettlebell Farmer Walk
C: Overhead Double Kettlebell Farmer Walk
D: Basic Single Kettlebell Farmer Walk (Left)
E: Racked Single Kettlebell Farmer Walk (Left)
F: Overhead Single Kettlebell Farmer Walk (Left)
G: Basic Single Kettlebell Farmer Walk (Right)
H: Racked Single Kettlebell Farmer Walk (Right)
I: Overhead Single Kettlebell Farmer Walk (Right)

Like many training movements, simplicity reigns supreme and the Farmer’s Walk is no different. The Farmer’s Walk is a great bang for the buck exercise that can be manipulated to further enhance your strengths and eliminate your weak points. They are so simple to learn that the only thing holding you back is your own willingness to execute the different variations. Now go out there and make it happen!

 

ABOUT THE AUTHOR

DOUG FIORANELLI

In the summer of 2008, I accomplished my lifelong dream by opening: RISE ABOVE PERFORMANCE TRAINING. Mentally and physically pushing my body to the limit has always been a major part of my life. I was a promising high school athlete with dreams of playing college soccer. Unfortunately, I was forced to give it all up due to multiple injuries sustained on the field resulting in a series of complicated surgeries. Unwilling to abandon my dreams entirely, I shifted my focus towards helping others achieve their goals. I thought if I could understand what had happened to me and how to overcome it, I could train other athletes to reach their maximum potential while reducing their risk for injury through proper strength training and conditioning.

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