CONTRALATERAL FARMERS WALK

As your Portland Personal Trainer you can learn a new core and shoulder exercise called the contralateral farmers walk. Well, grab 2 dumbbells or kettlebells of different weights, one heavy and one light.

Extend the arm holding the light weight overhead, making sure your wrist, elbow, and shoulder are aligned and arm is straight. Hold the heavy weight at your side like a briefcase, palm inward, and pack your shoulder blade for stabilization. Walk forward for time using short, quick strides. As you walk, check in on your spine to ensure its neutral and safe. Once you have done your time, switch arms and repeat. Do 3-4 rounds of 1 minute each. For progress add 15 seconds to your time per round in subsequent workouts.

Back to List