Modular Plateau Buster: More Uses – Part 2: Farmer’s Walk Trainer


FARMER’S WALK TRAINER

Another powerful training tool in the Modular Plateau Buster arsenal.

WHAT IT WORKS

  • Everything!  Really?  Yes.  Train it heavy enough and for long enough distances and it will positively affect your body from your traps all the way down to your calves.

  • Your Grip.  Ask any strongman competitor what exercise they do to train their grip for contests and most will reply – “The Farmer’s Walk.”  Some don’t do any other grip training and they do just fine in all-round strength contests.

  • Your Back.  Your lower back will be hit especially hard when you do the one arm version of the Farmer’s Walk.  I only have one Modular Plateau Buster so I do the one arm version for now.  I actually like the feel of it compared to the standard two hand Farmer’s Walk better.

  • Your Obliques.  Doing this exercise with one arm really stresses one side of your obliques.  So it’s essential that you switch hands in training and get an equal amount of work for both sides so that you don’t develop unevenly.

    • Most people are surprised the day after doing one arm Farmer’s Walks at how sore their obliques and lower backs are from having to stabilize one side while the other holds the weight.  In my opinion this is a much more real world way of training your obliques to perform in everyday life.

  • Your Lungs.  This is one of the most underrated lung taxers in my book.  The trick is getting the load in an appropriate range for whatever goal you have in mind.  If the goal is to get some cardio effect you’ll have to select a weight that lets you hang on to it and carry it for a minimum of about 100 yards at a time.

    • Load too much weight on there and you might be able to walk 10 feet.  Which isn’t going to tax your lungs much.  Load far too light a weight and you might as well just use a little pink 2 pound dumbbell and waste your time that way.

  • Your Calves.  I don’t hear many people talk about the effect that Farmer’s Walk has on their calves.  But I always feel a great pump in my calves when I finish a set of moderate-distance Farmer’s Walks.  The minimum distance that seems to get that great pumped feeling for me is about 50 yards with a weight that makes it hard to go the whole 50 yards.

HOW TO GET STARTED

  • Buy a Modular Plateau Buster.  Pull it out of the shipping box and set it up how I recommend in the video at the beginning of this article – with the handle in-line with the central loading bar and the weight plates secured as far from the center point of the MPB as possible so that you have an adequate stride distance.

  • Load an appropriate amount of weight for whatever specific goals you have.  If cardio conditioning is what you’re mainly focused on a great workout is as close as walking out your front door and reaching the street.

  • Start walking!  Use GPS – or a measured course – and select a weight that allows you to carry it without dropping it for about 100 yards.  When you drop the weight with one hand, catch your breath quickly, and then pick up the weight with the other hand and continue walking toward the finish line.

    • Repeat these steps until you’ve walked whatever distance you set as the goal.  1/4 mile is a good starting point for a workout that stresses cardio more than top-end strength.  1 mile is about the maximum I’d recommend due to injury potential when you get very tired from carrying weight in one hand without weight in the other hand to counterbalance the stresses.

    • If your focus is more on developing top-end strength, possibly for a strongman competition, then shorter distances and much heavier weight will be the name of the game.  Select a weight that allows you to carry it without dropping it for about 20 yards.  Just like with the lighter weight workout with more cardio conditioning focus – catch your breath and switch hands and do another 20 yard walk.  Try 5 walks of 20 yards and see how you feel after a few days.

  • Recover and repeat.  One workout will have little noticeable effect.  Over the course of 8 weeks of dedicated one arm Farmer’s Walk training you will be able to see some significant improvements in everything from distances you’re able to carry weighted implements to body composition improvements to possibly increased vascularity in the forearms and calves.

  • Set new goals.  You don’t have to stick to one goal forever.  It’s a good practice to strive for new or slightly different goals several times per year to keep things fresh and exciting.

    • You can even set goals according to the seasons.  Most guys want to look good for summer so that would be a good time to set your goals with a focus more on cardio conditioning than top-end strength.  Winter is a great time to focus more on top-end strength and building a stronger base for the spring and summer of next year when you can focus on conditioning again – but with increased weight in your Farmer’s Walks which will translate over to better improvements in all your related goals.

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About bencrush

42-year old multiple USAWA record holder who enjoys grip strength training, bending steel, and sharing my knowledge of training in both areas.
This entry was posted in Farmer's Walks, Plateau Buster and tagged , , , . Bookmark the permalink.

One Response to Modular Plateau Buster: More Uses – Part 2: Farmer’s Walk Trainer

  1. David Haas says:

    Hi,
    I have a quick question about your blog, do you think you could email me?
    David

    Like

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