Quick Form Tip - Farmer Carry

http://www.youtube.com/watch?v=FkWk0Yk9dBU There are no less than a million exercises out there from which to choose. All promise “something”. Some just get you tired, like poorly performed burpees, but some, like those I'll be looking at over the next few weeks, really do deliver the goods like improving your ability to run better and reduce injury risk.

Highly regarded strength and conditioning coach Dan John stated that, “The loaded carry does more to expand athletic qualities than any other single thing I’ve attempted in my career as a coach and an athlete.”

Hmm. Think you might want to include those in your training program?

For me, it's definitely one of my big 5 lifts that every runner should be doing. That's how important it is.

One – it's SUPER SIMPLE & SAFE. Even if you don't watch my video, you almost can't do it wrong. (Picking the weights up and putting them down require more technique than doing the exercise!)

Two – it's SUPER EFFECTIVE. Just because you haven't seen everyone doing this in the gym doesn't mean it doesn't work. It's ok, they just haven't become enlightened yet.

When you run, you have to create a ton of stiffness at the right time (when your foot hits the ground). This exercise helps to improve that - in addition to increasing total body strength.

Plus, carrying heavy things is something that tends to happen from time to time. Wouldn't you agree?

Do you wanna be the person offering to help OR asking for help?

Although the farmer carry will definitely challenge your grip strengthps: your grip strength is proportional to how strong you are overall), we are using it because it is like a walking plank that will challenge your whole body.

In a nutshell, you have to react to the constantly changing base of support (remember, you're walking) AND manage the fact that the weights really want to cause you to sway, but it's your job to prevent this unwanted motion.

So, the two form tips are:

  1. Use “proud posture”, but don't over-arch the back.
  2. Don't allow your feet to cross into each other's 'lane'.

Make room for these (delete something if you have to) in your training program for a solid 3 months and let me know what you experience :-)