FARMER’s WALK and SUITCASE CARRY
| Farmer’s Walk |
Benefit: For all – Strengthens hips and core.
Good strengthening option for those with hip mobility issues.
How to do:
Use Kettlebells
Use proper lifting technique: Bend down to pick up, drop your hips, chest high
Maintain shoulder tightness (shoulders back, do not round over)
Walk Forward keeping hips even while walking. Do not shift from side to side.
When you turn do not pivot. Step through your turn.
Distance: 50 feet down / 50 feet back
3 sets for distance
Technique Check:
Do not put kettlebells on front of your thighs and push – this is a sign you are using too much weight
Do not hunch shoulders – puts too much pressure on upper back
| Suitcase Carry |
One arm version of the Farmer’s walk.
How to do:
Focus on upright posture.
Use Kettlebells
Use proper lifting technique: Bend down to pick up, drop your hips, chest high
Maintain shoulder tightness (shoulders back, do not round over)
Walk Forward keeping hips even while walking. Do not shift from side to side.
When you turn do not pivot. Step through your turn.
Distance: 5 to 10 yards down, switch kettlebell to other hand and do 5 to 10 yards back
3 sets for distance
Technique Check:
Throwing arm to side to counterbalance
Tipping over on kettlebell side if it is too heavy
Overcompensating if it is too heavy by tipping too far to the non-kettlebell side
Variations:
Walk straight, turn around and walk back
Figure 8’s
Forward/Backwards
Dr. McVey is a Doctor of Chiropractic, Diplomate in the American Board of Clinical Nutrition, specialist in strength and conditioning, and owner of The Warehouse Gym in League City, Texas.
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