Farmer’walk (FW) is perhaps one of the most misunderstood exercises in the world of fitness. I also receive it from my athletes when planning. I remember many times, athletes come and ask me if it is necessary to perform this exercise and if it benefits anywhere. Many consider it boring and pointless. So I in turn will present the facts and persuade you to change your mind about this valuable exercise.
Empowerment Wide inside.
Farmer’walk is a great exercise for strengthening the inner wide. This muscle has been found to be weaker than other quadriceps muscles in a large sample of athletes. During a study (in the US) only 1% of the sample of athletes was found to have satisfactory strength in these muscles. Strengthening the specific muscle protects you from any tearing of the cartilage in the knee (meniscus) but also offers you a very good background for the development of maximum speed.
A stronger inside wide reduces the posture phase. The latter is the response time from each step on the ground during the sprint. The stronger the medial width, the smaller this phase becomes, as the alternation from eccentric and concentric contraction (otherwise known as muscle contraction) decreases, achieving higher speeds.
Farmer’walk is probably one of the few exercises that strengthens the ankle area. The latter is very important especially in the armed forces where they happen to charge the specific area due to heavy load of equipment, which they carry for the needs of their missions.
The load can be modified on one side (by loading the right or left side with more load) so as to correct any imbalances in the back muscles. One of these muscles is the major rhomboid where you exercise a lot during that particular exercise. In turn, strengthening the major rhomboids provides a strong background for improvement in death lifts and seats by providing greater stability to the back muscles during these exercises.
Given the above it would be reasonable to review your opinion about this exercise and try to include it in your training program