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January 7, 2013
How You Are Leaking FORCE when You Move
Farmer walks will make you a better athlete. They are one of the best exercise for “plugging the leaks” when it comes to transferring forces through your torso.  Smooth efficient movement is one of the most obvious traits of every elite athlete, and farmer walks could be your missing piece. We have already discussed why farmer walks are a great core exercise (see Sparta Point).  Unlike bridges, bar roll outs, and other floor based core exercises, farmer walks are a dynamic core exercise that is done in a standing position which provides are great carry over to sports.  Additionally, farmer walks are a great opportunity for educating athletes about perfect posture and body position in a controlled setting that that allows for correction and adjustments. Many coaches consider loaded carries one of the primary movement patterns that should be a staple of every training program.  At Sparta, we use the force plate to prescribe farmer walks for athletes who need EXPLODE.  This allows us to individualize training programs for athletes (like the swing pattern) who need an extra emphasis on trunk control and postural stability.  We also chose a 1 arm farmer walk variation rather than the two arm version because it provides greater core stability demands at lighter weights.

Coaching Keys:

  • Grip the handle in the middle to maintain balance
  • Pick up and set down the implement with a flat back and square shoulders and hips
  • Take small flat footed steps to avoid excessive swing
As our athletes learn good technique and increase strength, we progress farmer’s walks in both weight and distance based on each athlete’s level. If you need to clean up some of the leaks in your ability to transfer force through the torso, try adding farmer walks to your training program. They are guaranteed to be unlike any “core” exercise that you have ever done.
January 7, 2013
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6 thoughts on “How You Are Leaking FORCE when You Move”

  1. Are there any upper body exercises that you use specifically for athletes who need TIME? Personally I am a hinge athlete and on my “regeneration” days I go through a soft tissue complex, mobility complex, reactive strength complex, and focus on the overhead squat. Usually I do some pullups and pushups along with that. It’s probably a stupid question to consider specific upper body exercises for TIME but I’m just curious and need clarification.

  2. Great ?. Hinge athletes overuse their trunk and upper body so upper body mobility is key, hence a great prescription is overhead squat!

    full range of motion in upper body is especially critical as added mass and tightness will only worsen this signature.

    We view upper body workouts as supportive in nature, most of our strength and size in upper body comes from total body prescriptions like squat, deadlift, etc.

  3. Would a quad dominant athlete with weak hips(squats more than deadlifts) be classified as RATE FORCE or TIME dominant? And what exercises would you recommend for this athlete? thanks.

    1. It is hard to determine an athlete’s need for RATE, FORCE, or TIME simply based on squat vs deadlift numbers. However, we have found that athletes with huge squat numbers often have high RATE (quads), but their primary need could still be FORCE (trunk stiffness) or TIME (hip extension / ROM). Deadlift and Rear Foot Elevated Split Squat are both good movements for this type of athlete.

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