Why It Works (According to Science)
The farmer’s walk is what experts call a compound movement—it works multiple muscle groups at once. Your arms, shoulders, back, core, and legs all engage to carry the weight. Plus, because it’s a loaded movement, your heart rate spikes, leading to a major afterburn effect (where your body keeps burning calories even after you stop working out).
Research shows that loaded carries like the farmer’s walk can increase metabolic rate, improve grip strength, and even boost fat loss more effectively than traditional steady-state cardio. A study published in the Journal of Strength and Conditioning Research found that high-intensity weightlifting movements, including loaded carries, burned more calories post-workout than regular cardio.
