Down and Up the Rack Dumbbell Farmers Walks

By Nick Nilsson
Author of Metabolic Surge - Rapid Fat Loss

 

This is a great resistance-cardio technique for targeting both muscle mass and cardio training in order to burn fat and build muscle at the same time.

Just FYI, you're going to need a dumbbell rack with a lot of dumbbells and a non-crowded gym...

 



 

You'll pick up the heaviest set then walk them over across the room and set them down.

How far you go will depend on how far you CAN go. In my basement gym, I don't have a whole lot of room so I was about 15 feet, but you can go up to about 20 yards, if you've got the space (and a relatively uncrowded gym).

I went from 125 lb dumbbells down to 40 lb dumbbells. Then I took a brief rest (a few seconds to adjust the camera) and went back UP the rack, putting all the dumbbells back.

The down phase isn't too bad, but the UP phase is brutal.

You'll also see I'm keeping to a walking pace in my gym - you can definitely go faster than I did.

But a VERY effective technique for sure and something I'd definitely recommend giving a try as a great example of a "Hybrid" resistance/cardio exercise!

Dumbell Farmers Walk

Dumbell Farmers Walk

Dumbell Farmers Walk

Dumbell Farmers Walk

Dumbell Farmers Walk

Then back UP the rack, putting all the dumbbells back.

Dumbell Farmers Walk

Dumbell Farmers Walk

Dumbell Farmers Walk

Dumbell Farmers Walk

If this exercise looks a lot like manual labor, it's because that's pretty much exactly what it is! Me, I love this technique and I'm going to use it a LOT in the near future here. I can see myself adding a weight vest in for good measure...

 

 


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