If you are looking for a way to improve your strength, endurance, and overall fitness, you might want to try the farmer’s walk on a treadmill.
This is a variation of the classic farmer’s walk exercise, which involves carrying heavy weights in both hands and walking for a certain distance or time.
The farmer’s walk on a treadmill adds an extra challenge by increasing the speed and incline of the treadmill, making you work harder and burn more calories.
By the end of this article, you will be able to perform this simple yet powerful exercise and reap its amazing results.
What Are Farmer’s Walks and Why Should You Do Them?
Farmer’s walks are a type of loaded carry exercise, which means that you carry a load (such as dumbbells, kettlebells, or barbells) while moving from one point to another.
They are named after farmers who often carry heavy loads across their fields as part of their daily work.
Farmer’s walks are one of the most functional exercises you can do, as they mimic real-life activities that involve carrying heavy objects over long distances.
They are also one of the most versatile exercises, as they can be done with different types of weights, distances, speeds, and variations.
Can You Do Farmer’s Walks on a Treadmill?
The answer is yes, you can do farmer’s walks on a treadmill.
This exercise involves walking on a treadmill while carrying weights in each hand, just like you would do in the classic farmers’ walk with barbells or dumbbells.
Farmers walk on a treadmill provides a unique and challenging full-body workout.
Why not give it a try?
Which Treadmills are suitable for Farmer’s walk?
There are many treadmills that are suitable for farmer’s walks, but you should look for some features that can make the exercise more effective and safe.
A low speed: A low speed can allow you to control your pace and form while doing the farmer’s walk, as you don’t have to worry about keeping up with the treadmill belt.
A low speed can also prevent injuries and accidents, as you can easily step on and off the treadmill without losing your balance.
Look for a treadmill that can adjust the speed to 2–3 miles per hour.
A high incline: A high incline can increase the challenge and intensity of the farmer’s walk, as you have to work harder against gravity and resistance.
A high incline can also improve your posture and alignment, as you have to keep your chest up and shoulders back while walking with weights.
A wide belt: A wide belt can provide more space and stability for doing the farmer’s walk, as you have to carry weights in both hands and walk on a moving surface.
Certain classic Treadmill models like Sole F63 or Nordictrack T series are suitable for the Farmer’s Walk exercise.
Try it out to add variety to your workout routine!
How to Perform the Farmers Walk on a Treadmill
To perform the farmers walk on a treadmill, you will need a pair of heavy dumbbells or kettlebells, and a treadmill that can adjust the speed and incline.
Here are the steps to follow:
- Set the treadmill to a low speed (2 to 3 mph) and a high incline (15% or more).
- Grab a dumbbell or kettlebell in each hand and stand on the sides of the treadmill.
- Step onto the treadmill belt and start walking with the weights at your sides, keeping your chest up, shoulders back, core tight, and arms straight.
- Maintain a steady pace and breathe deeply as you walk.
- Walk for a certain distance (e.g., 100 meters) or time (e.g., 30 seconds), then step off the treadmill and rest for a few seconds.
Repeat for the desired number of sets. - You can adjust the difficulty of the exercise by increasing or decreasing the weight, speed, incline, distance, or time. You can also vary the way you hold the weights, such as in front of your chest, over your head, or by your shoulders.
Benefits of the Farmer’s Walk on a Treadmill
The farmers walk on a treadmill is one of those exercises that looks simple but delivers amazing results.
Here are some of the benefits you can expect from doing this exercise regularly:
Grip strength and forearm endurance
The farmer’s walk on a treadmill also challenges your grip strength and forearm endurance, as you have to hold onto the weights for an extended period of time without dropping them.
This can improve your performance in other exercises that require gripping, such as deadlifts, pull-ups, rows, curls, etc.
Muscle growth and strength
This exercise works almost every muscle in your body, especially your traps, shoulders, arms, back, core, glutes, quads, hamstrings, and calves.
By carrying heavy weights while walking on an incline, you create a lot of tension and resistance in your muscles, stimulating them to grow bigger and stronger.
Cardiovascular health and aerobic capacity
The farmer’s walk on a treadmill is an excellent cardio exercise that elevates your heart rate and oxygen consumption.
By walking with weights on an incline, you increase the demand on your cardiovascular system and lungs, improving your blood circulation, heart function, and aerobic capacity.
Stability and balance
Picture this: when you walk with weights, not only do you have to focus on maintaining stability and balance, but you also need to pay attention to your posture.
It’s like a double workout! The best part is, this kind of exercise can do wonders for your coordination, agility, and Proprioception.
How to Do the Farmer’s Walk on a Treadmill Safely
Executing the Farmers Walk on a treadmill with proper form is vital for maximizing results and minimizing the risk of injury.
Follow these steps to perform the exercise correctly:
Treadmill Setup: Begin by setting the treadmill at a slow and manageable pace. It’s essential to familiarize yourself with the motion before adding weights.
Posture and Grip: Stand tall with your feet shoulder-width apart. Hold the weights (dumbbells or a barbell) with a firm but not overly tight grip. Keep your shoulders back and down, maintaining a neutral spine throughout the exercise.
Walking Technique: Start walking slowly and deliberately, ensuring that each step is deliberate and controlled. Focus on maintaining an upright posture and avoid swaying or excessive twisting.
Progressive Overload: Gradually increase the weight as you become more comfortable with the exercise. Always prioritize safety and only lift weights that you can handle with proper form.
Breathe deeply: While doing farmer’s walks on a treadmill, breathe deeply and rhythmically. Don’t hold your breath or hyperventilate, as this can affect your oxygen delivery and blood pressure.
Try to inhale through your nose and exhale through your mouth as you walk.
Duration and Frequency: Aim for 3 to 5 sets of Farmers Walk on a treadmill, with each set lasting 30 to 60 seconds. Include this exercise in your routine 2 to 3 times per week.
Have a spotter: While doing farmer’s walks on a treadmill, it is advisable to have a spotter who can assist you in case of an emergency.
How often should I do the farmer’s walk on a treadmill?
A good starting point is to do a mix of heavy, moderate, and lighter-intensity walks three times a week.
You can also adjust the frequency depending on your workout schedule and goals.
Some other sources suggest that you should do farmer’s walks once a week with moderate to heavy weights, as this can provide enough stimulus for strength gains.
You can also increase the weight and frequency as you get stronger and more comfortable with the exercise.
The best way to determine how often you should do farmer’s walks on a treadmill is to listen to your body and see how you feel.
If you feel good and want to challenge yourself more, you can increase the frequency or intensity of your walks.
Final thoughts
Do you find running on the treadmill boring and monotonous?
Do you want to spice up your workout routine with a non-traditional farmer’s walk?
Then you should try doing farmer’s walks on the treadmill. This exercise adds an extra challenge by increasing the speed and incline of the treadmill, making you work harder and burn more calories.
It also targets every muscle in your body, especially your arms, traps, shoulders, and calves.
But before you start doing farmer’s walks on the treadmill, make sure you warm up properly to prevent injuries and improve your performance.
And don’t forget to follow a good exercise plan and do it regularly, and you will surely achieve your fitness goals.
Hi! I’m Chris Lewis. I’m a certified personal trainer with over 10 years of experience helping clients achieve fitness goals. As someone passionate about fitness, I understand the importance of living a healthy and positive lifestyle–and I want to help others achieve this goal. Whether you want to lose weight, exercise muscles, or just improve your overall health, I will guide and support you in every step.
