The overhead farmers walk is a popular exercise that involves carrying weights overhead while walking. This exercise is great for building strength, endurance, and stability, and it is commonly used by athletes, powerlifters, and bodybuilders. In this article, we will discuss the muscles worked during the overhead farmers walk and why this exercise is so effective.
What is the Overhead Farmers Walk?
The overhead farmers walk is a variation of the traditional farmers walk exercise. Instead of carrying weights at your sides, you carry them overhead. To perform the overhead farmers walk, you will need a pair of dumbbells or kettlebells. Pick up the weights and press them overhead, locking out your arms. Begin walking and keep the weights overhead for the entire duration of the exercise.
Muscles Worked During the Overhead Farmers Walk
The overhead farmers walk is a full-body exercise that engages multiple muscle groups. The primary muscles worked during this exercise are the shoulders, triceps, upper back, and core. However, other muscles are also activated, including the forearms, glutes, and legs.
Shoulders
The shoulders are the primary muscle group worked during the overhead farmers walk. When you carry the weights overhead, your shoulders must work hard to stabilize the weight and control the movement. This exercise targets the deltoids and can help to build strength and size in this muscle group.
Triceps
The triceps are also heavily involved in the overhead farmers walk. When you press the weights overhead, your triceps must work hard to extend your arms and lock out the weight. This exercise can help to build strength and size in the triceps.
Upper Back
The upper back muscles, including the traps and rhomboids, are activated during the overhead farmers walk. These muscles work to stabilize the weight and prevent it from falling forward. This exercise can help to build strength and size in the upper back.
Core
The core muscles, including the abs and obliques, are also heavily involved in the overhead farmers walk. These muscles work to stabilize your spine and keep your body upright while you carry the weights overhead. This exercise can help to build core strength and stability.
Forearms
The forearms are used to grip and hold onto the weights during the overhead farmers walk. This exercise can help to build grip strength and forearm size.
Glutes and Legs
The glutes and legs are also activated during the overhead farmers walk. These muscles work to stabilize your body and propel you forward while you walk. This exercise can help to build leg and glute strength and endurance.
Why is the Overhead Farmers Walk So Effective?
The overhead farmers walk is an effective exercise for several reasons. First, it is a full-body exercise that engages multiple muscle groups. This makes it a time-efficient way to build strength and endurance. Second, the exercise is functional, meaning that it mimics movements that you may encounter in daily life or sports. Finally, the overhead farmers walk is a great way to challenge your stability and balance, which can improve your overall athleticism.
Conclusion
The overhead farmers walk is a great exercise for building strength, endurance, and stability. It engages multiple muscle groups, including the shoulders, triceps, upper back, core, forearms, glutes, and legs. By incorporating this exercise into your workout routine, you can build functional strength and improve your overall athleticism.