Exercise of the Week - Kettlebell Farmer's Walk

This simple compound exercise targets hip, knees,ankle, spine, scapula & clavicle, fingers and thumb.

Instructions

Preparation

Squat down between two heavy kettlebells and grasp one in each hand. Deadlift kettlebells from floor using legs. Stand holding kettlebells with arms straight down to sides.

Execution

Walk for distance while counting laps.

Comments

Suggested lifting and lower technique from floor will be similar toTrap Bar Deadlift. Traditional strong man event utilizing very heavy weights requires strength and muscular endurance, particularly of traps and grip. See exercise performed with traditional loaded bars specialized for Farmer's Walk.

Classification

 Utility:Specialized

 Mechanics:Compound

 Force:Pull

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension
• Scapula & Clavicle
  • Elevation
• Fingers
  • Flexion
• Thumb
  • Opposition
  • Flexion

Source