![]() Avoid excessive leaning if you opt for this method, and pick a weight that both sides of your body can cope with. Walking with weights unilaterally (single-sided) helps improve coordination and balance and strengthens both sides of the body independently. Single-arm kettlebell treadmill farmer’s walk You could do this on an incline or decline if you’re feeling confident. Walking backward helps activate the glutes and build joint stability, reducing the pressure on your knees. Avoid leaning forward and move with control.Īs an extra challenge, try turning around and walking backward with weights. Your body must work hard to control the descent, which activates your stabilizer muscles, including your core, hip flexors and glutes. The variation torches the hamstrings and ramps the heart rate while building strength and burning calories.Īlternatively, opt for a decline to switch the emphasis to your quads and front load your body. Avoid excessively leaning forward and drive up through your core as the legs burn. Hit the incline on your treadmill and begin climbing uphill. Keep your chest up, and decrease the weight if you need to. Stabilize your hips and avoid dragging the weight on the loaded side by resisting rotation or side-bending. If you enjoy unilateral training (holding a weight on one side), the temptation to lean to one side will be hard to resist as you tire. Keep your shoulders set down and open your chest, encouraging good posture while you walk with weights. Sedentary lifestyles also contribute toward internal rotation, which can cause tight chest muscles and weak back muscles. The farmer’s walk torches the shoulder muscles and tests your forearm and grip strength, so when those muscles begin to fatigue, the shoulders can start rounding - known as internal rotation. Imagine someone is pulling a piece of string from the crown of your head as you walk. ![]() In this instance, we recommend scaling down on weight and focusing on keeping your spine long. Rounding the upper back and tucking the pelvis under are common mistakes when someone struggles with the load. Aim for 2-4 mph and begin walking with control, keeping your stomach braced without rounding your back.Hit a percentage incline or decline (if you have those settings) depending on your preference.Brace your core and set both shoulders down, creating a strong pillar with your body.Stand on your treadmill and hold two kettlebells (or similar) in each hand.
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