Unconventional Athletes Issue 5
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The farmer’s walk<br />
The farmer’s walk is a challenge on your grip, back and all<br />
the primary muscles of your lower body. The farmer's<br />
walk requires enough space to make a certain distance,<br />
therefore this exercise is often done outside.<br />
Hold a heavy farmer-log in each hand and stand with perfect<br />
posture, then walk a distance until your forearms are burning<br />
with lactic acid and are no longer able to hold the logs. This is<br />
especially hard on the grip strength, trapezius and endurance.<br />
This exercise has been traditionally done by farmers with<br />
milk kegs, if you’ve done this exercise a few times, you get<br />
a lot of respect for these farmers.<br />
METHOD<br />
1. Cut a trunk of 3 meters in half, so you have two equal<br />
lengths of 1.5 meters.<br />
2. Remove the bark so that the logs are smooth and scour<br />
the end of the logs so there are no wood splinters.<br />
3. Measure out the places to drill holes for the handles<br />
of the farmer's logs. To do this find the centre of<br />
the log by measuring, mark a line for the centre. From<br />
the centre of the centre line, mark out an equal<br />
distance each side, I typically do 10cm each side,<br />
mark this, as this will be where you drill.<br />
4. The Drill bit size will be dependent on the size of rope<br />
you decide to use. Drill the holes with a long wooddrill<br />
all the way through, sand off any splinters from<br />
the entry and exit point around the holes.<br />
5. Cut two pieces of (hollow) metal pipe at 20 cm or<br />
whatever suits your previous measurements, these<br />
will be your handles, you can also use PVC pipe for a<br />
cheaper alternative<br />
6. Obtain your length, the length will be dependent on<br />
your height, ideally you need the log in line with your<br />
knees, so calibrate your length of rope with that as a<br />
reference point. Now cut the rope in half.<br />
7. Put the rope through the hollow metal pipe and<br />
then all the way through the tree trunk, make a solid<br />
knot on the end of the rope. Now feed the remaining<br />
length (this is located on the topside of the log next<br />
to the handle) through the second hole and tie a knot.<br />
8. Repeat with your other log. You now have a set of<br />
“farmer's logs” and are ready for Farmer's Walks!<br />
Article by Henk Bakker<br />
FACEBOOK: https://www.facebook.com/hbakker3?fref=ts<br />
WEBSITE: http://unconventional-training.nl<br />
BLOG: henkules.wordpress.com<br />
ISSUE 5 VOLUME 1 Page 59
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