Make Your Own Farmers Walk Units
by Roger LaPointe
Make Farmers Walk Units out of your Kettlebell Handles!
Check out our adjustable Kettlebell Handles. Just hit this link .
|• Kettlebell handles are extremely versatile.
Kettlebell handles are one of the most efficient tools for your training. With the slip of a collar, you make your adjustable dumbbells into kettlebells. With a few more changes, you can change them into Farmers Walk Handles.Our hulking beast of a strongman at the left enjoys the thrill of his one hand snatches with an adjustable kettlebell. He then moves on to his farmers walk exercises. That is a powerful 1 - 2 combination for your entire body.• Just follow along in the drawing. Here is your parts list.
Start off with our Kettlebell Handles. They are made to fit one inch diameter adjustable dumbbell handles. That means you can get any piece of one inch diameter steel or pipe for your Farmers Walk Handles. Make sure you have two pieces that are the same length. Then get yourself a pile of one inch (Standard) size collars. I recommend 6 collars per handle.Oh yeah. Don't forget the plates. You will need a bunch of Standard size plates. The Olympic size plates won't work on a Standard size bar.
• Arranging your pile of equipment.
Look further on down in this article and you will see the Atomic Athletic Farmers Walk Units . The dimensions of those pieces are so good that the Detroit Highland Games uses our Farmers Walk Units and they still have the World Record for 200 pounders.
|Of course, those are welded units that have been nicely ground down to become the ideal in competition equipment. Given that fact, there is nothing you can do about the collars and other parts that will brush against your thighs as you walk. These will still be pretty darn good.Make sure your bars, pipes or whatever you will be loading the plates on are long enough to give you some stride length between the plates. I like about 18-20 inches. Measure off the center of your bars and slide on your kettlebell handles . Anchor the handles down with a pair of collars on each side. Next, you will measure off about 6 inches and place your next collars. These will be the inside collars for your plates. Finally, you load on the plates and secure them with your last pair ofcollars .You could just use your standard dumbbell bars and do away with the extra four collars, but that will not allow you to have any stride length.|
• Vic Boff's Bodybuilders Bible shows how to use adjustable Kettlebell Handles.
Vic's book is really all about functional training. It is almost entirely free weight based. The giant corporate fitness machine manufacturers have really messed up the strength training world. Vic used the term "bodybuilder" in such a broad sense that he even included full Olympic weightlifting in the book.
|• Grip training or full body training?
There is a lot of argument out there about how to best do your grip training. Should you focus on your grip, or work your grip training into your full body routine? You really need to do both. The Farmers Walk is one of the best exercises you can do to incorporate the entire body in your grip work.• What's up with the BBs?
By now, everyone should know the benefit of training with shot loaded equipment. Atomic Athletic has been selling shot loaded equipment for years. If you have never used shot loaded equipment, but would like a real in depth discussion on the subject, I highly recommend the Atomic Athletic Train Like A Strongman Volume 2 DVD .BBs in a Farmers Walk handle are a training tool which comes from a little different perspective than most strength athletes think about. Remember, this is functional training. You can add plates to these units, so the BBs are not really for the extra weight. They are there to teach your body technique. Neuromuscular reaction training is one of the great benefits of using any shot loaded tool. We have barbells,dumbbells and kettlebells that are also shot loading. Click on each of the green words to see the link.There really is a technique to getting the most distance out of your farmers walk. You want to walk evenly without any bouncing. Bouncing, or any other up and down movement while you are walking, will be hard on your joints and tire your grip super fast. If you are going for maximum distance, then you need to have your grip last until the last second, or until some other bodypart fails.• Dead Lifts with a Farmers Walk Handle are a great exercise.
Similar to a trap bar deadlift, the Farmers Walk Handle deadlift gives you that biomechanically fantastic hand position that you have probably felt when deadlifting dumbbells. The difference is that you don't have dumbbell heads smashing into your legs. Unlike the trap bar deadlift, your body has to make all the small muscle corrections like with a dumbbell. It really is the best of both worlds.
In the photo to the left, Steve Weiner uses the Atomic Athletic Farmers Walk Handles as part of his performance at the Association of Olde Time Barbell & Strongman Dinner of 2004. He did an insane version of a farmers walk with 250 pounds in each hand and 200 pounds hanging from his head. He walked about 15 feet.
• If I want some Chris Bostick artwork, that I could frame, how would I get it?
• REMEMBER: A classic strongman needed to be good a lot of different strength feats. Your training tools need to be a versitile as possible. Farmers Walk Units are just one more thing you can do with your Kettlebell Handles.
PS Here is the link for our classic Kettlebell Handles: