Simplicity In Exercise Can Bring Great Results With Properly Executed “Farmer’s Carry”

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Farm-to-table Walk: the benefits of doing the proper Farmer’s Carry

Some of the wisest people throughout history have lived by the proverb, “simplicity is bliss”. With nearly 20 years of professional experience in the fitness industry, I have witnessed every fad imaginable, with most fads proving to be too ineffective, too complicated, and/or too dangerous.

You’ve probably seen one of those funny montages on social media: of gym-goers (usually in commercial big box gyms) doing all sorts of outrageous things. You might have seen the less-than-enlightened soul juggling weights on a balance board; perhaps you once saw some dimwit using the cable machine to pull-off some abhorrent Spiderman impersonation—all-the-while thinking that they’re doing something that is more reward than risk. Things stay tried-and-true for a reason—they work! A pushup (when properly done) works! A crunch (when properly done) works! A chin-up (when properly done) works! A squat, deadlift, bench-press, military press (when properly done) works! A Cirque du Soleil “exercise” that you saw some no-nothing influencer promote on their platform for views—probably isn’t what you’re looking for—that is if you actually want results and not to end up in the emergency room with a herniated disc!

The Farmer’s Walk (aka Farmer’s Carry) is one of those high-reward and extremely low risk, historically-proven exercises. According to healthline.com, the Farmer’s Walk ‘provides a full body workout, targeting the quads, hamstrings, glutes, calves, erectors, upper back, traps, lats, abs, biceps, triceps, forearms, and hand muscles. Some specific benefits include improved cardiovascular health and endurance, as well as increased muscle strength and power.’ Sounds pretty good, right?!

A Farmer’s Walk is just what it sounds like—a walk. The only difference is that you’re carrying a decent amount of weight, forcing your body to balance said weight and build muscle and endurance. Beginners should begin light—25-30 pounds in each hand is sufficient; more advanced lifters can go all the way up to their bodyweight. To begin the exercise: squat down and grab a dumbbell with each hand; after you grab the weights, engage your core and pull the shoulder blades back and down as you stand upright. Start walking in a very balanced way (making sure that your shoulders are back, head is up and core is engaged by keeping your abs even and solid). Walk as much as you can before the weights get too heavy for you; you do not want to get so tired that you risk dropping the weights!

After a few rounds you’ll notice how smooth and natural this exercise is—simplicity is bliss after all. Do not forget to breathe organically and rhythmically. The Farmer’s Walk is a perfect exercise to incorporate some meditation into. Obviously keep your eyes open as you do this exercise but, meditate regardless! Sometimes I ask my clients to imagine themselves getting bigger and/or more defined as they participate with this exercise; after every 10-15 steps I ask them to FEEL themselves getting stronger—which they most certainly are—and the acknowledgment of this via their mind-body-connection exponentially compliments the exercise. Try doing a Farmer’s Walk with this open-eyed visualization of getting bigger and stronger; perhaps glance in the mirror after every series of walks and SEE something better with your body than you’ve seen before—even if it’s a tiny nuance; “better is better than worse”, as one of my Sensei loves to say! ‘Paths are made by walking!’ ~Franz Kafka  


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Andre Zemnovitsch

I have been a Certified Personal Trainer for almost 20 years. Training for some of the top boutique gyms in NYC and the Catskills, I have been honored to assist well over a thousand clients evolve not only their bodies but their minds to higher levels. I have dedicated my life to finding the most effective fitness techniques, herbs/plant medicines, exercise regimens, Martial Disciplines, scientific approaches and ancient wisdoms from the four corners of this wonderful World—to help myself and my fellow man live longer and better. I am the founder of High∞Chi Fitness—a soon-to-open revolutionary gym—where a medley of fitness Masters from around the globe will come together to work in harmony, collaboratively taking clients to their apex fitness levels. High∞Chi Fitness isn’t just a gym; it’s a way of life to assist the client to ride the trajectory of perpetual fitness evolution! Throughout my fitness journey: I have been blessed to learn from elite Martial Artists, esteemed Acupuncturists, Yoga Masters, Pilates pioneers, Zen Masters, and even real-deal Amazonian Shaman and Mystics. I have designed and instructed original and revolutionary fitness classes for some of the most illustrious centers and institutions on the East Coast—from the peaks of the Poconos to the Hamlets of the Hamptons. My successful classes place emphasis on Qigong breathing with Zen Visualization Exercises, alongside "Dynamic Meditations" juxtaposed with static techniques. I hybridize Ancient Eastern Techniques with the most up-to-date contemporary Westernized approaches: for total health and well-being and mind-body-connection. I have been fusing into my training regiments: the latest scientifically-backed advancements in fitness with a thousand years' worth of Martial Disciplines. I believe in a "best-of-all-worlds" approach to health and exercise, a best of East-meets-West, if you will. Via my training: I incorporate dexterity (hand-eye-coordination) alongside footwork, strength and conditioning, postural alignment strategies and physical therapy, breath∞work, mind-calming/elucidation strategies, visualization-manifestation methods, a variety of Martial Arts techniques, and a cornucopia of other important facets of mind-body enhancement. With all the aforementioned, I have found that this is the preferred way to follow THE WAY to optimized health and clarity of mind. My life is devoted to making your life better in every way! If you are interested in training, please send me a message via my email [email protected] or call me at 347.777.2584.

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