This 1-Mile Farmer's Walk Routine Might be the Ultimate Conditioning Workout

This exercise will challenge your grip strength and mental toughness while building core strength and endurance.

Farmer's Walks are one of the best exercises for athletes. They're often used for developing core strength, hip stability, a strong back and grip strength. With my athletes, I've integrated this fantastic exercise into what we call our Abbey Walk of Faith.

The Abbey Walk of Faith is a 1-mile Farmer's Walk. Yup, you read that right. One mile! I have my athletes grab a set of 15-pound dumbbells, give or take a few pounds based on their strength.

As a team, they walk a 1-mile course, which has multiple benefits.

Holding the dumbbells makes the walk significantly more challenging. It elevates their heart rate and builds their aerobic conditioning base. Obviously there's also a huge grip-strengthening element and improved core control. And it's a mental toughness challenge—especially in a team environment.

But before you do this, there're a couple things you need to be aware of.

Coaching Points

  • It's important to maintain a tight core. It's impossible to tighten it to the max during the entire walk, but you need to brace your core to protect your back.
  • Keep your shoulders down and back throughout the walk.
  • If your grip begins to fail, briefly carry the dumbbells on your shoulders in the rack position, like you'd normally use for a Front Squat.
  • There's a tendency for athletes to take short, shallow breaths. Make sure to take full inhales and exhales.

How to:

The 1-Mile Farmer's Walk doesn't require a huge explanation, which is one of its virtues. Simply grab the dumbbells and walk, keeping the above coaching points in mind.


Photo Credit: Getty Images // Thinkstock

Topics: MENTAL TOUGHNESS | BUILD MUSCLE | DUMBBELL EXERCISES | ENDURANCE | GRIP STRENGTH