As the name implies, in the process of walking, you can walk at the fastest speed, hold the heavy objects in a neutral position with both hands, pull them up to the sides of your hips, and keep them as stable as possible with both hands. You can choose barbells, dumbbells, kettlebells and a 20 kg shopping bag in each hand. Choose an empty field, lift heavy objects on both sides (refer to the action principle of hard pulling), take small steps at first, and gradually increase the pace to speed up the pace after the body adapts to this weight. Many people think that the farmer's walk is just a grip exercise, which is true, but in fact it is definitely a super cool full-body exercise. If you want a strong back and huge trapezius muscles, practice walking for farmers. No athlete is more inclined than those strong men in the Hercules competition. Going to see the Hercules competition will be scared silly by the huge back muscles, which can't be compared with bodybuilders. But also exercise the core stability, the strength of rotator cuff muscles, the strength of legs and the strength of the whole body. The main purpose is to increase strength: 2 ~ 3 groups, 10 ~ 30 meters, rest between groups/unlimited time, etc. And the main purpose is to gain muscle for the heaviest weight according to your own situation: 3 ~ 4 groups, rest between 30 ~ 60 meters /90 seconds ~ 180 seconds, and choose the heaviest weight. Two days ago, Ben Simpson, the champion of the Australian Hercules Competition, asked him about back training and farmers' walking. If Ben was training in the gym, he would shrug his dumbbells and walk with Farmer to form a super group, with the weight as heavy as possible. The farmer walked 40 meters and immediately shrugged. Train tips, lean forward, lean forward, and weight inertia will make you run faster and faster. (Keep the speed within the controllable range).