Loaded Carries (Farmer Walks) Research

This systematic review analyzed 11 studies on the biomechanics of strongman exercises including the farmer's walk, heavy sled pull, tire flip, Atlas stone lift, and log lift.

The review identified key biomechanical performance determinants for each exercise. For the farmer's walk specifically, higher-performing athletes demonstrated greater stride length, stride rate, and reduced ground contact time compared to lower-performing athletes. The carrying events challenged different physical abilities than traditional lifting events, suggesting loaded carries complement rather than duplicate standard resistance training.

The authors highlight the applicability of strongman exercises beyond competition, noting relevance for strength and conditioning coaches, tactical operators (military, law enforcement), and manual labor occupations where loaded carrying is a core physical demand.

This narrative review examined the physiological and biomechanical factors that affect load carriage performance, with a focus on military applications where soldiers routinely carry heavy equipment during training and operations.

The review synthesized evidence on how load weight, speed of movement, load placement, body armor, and environmental conditions influence energy expenditure, gait mechanics, and fatigue during loaded walking. The authors introduced the "Load-Speed Index" as a framework for understanding the interaction between carried weight and movement speed.

Key findings showed that heavier loads increase trunk and lower limb flexion, alter stride mechanics, elevate metabolic cost, and increase injury risk. The literature recommends maintaining exercise intensity at approximately 45% VO2max during prolonged load carriage to delay fatigue. These principles apply broadly to any form of loaded carrying, from military rucking to farmer's walks and everyday carrying tasks.

This study examined muscle activation patterns during the farmer's walk, specifically the relationship between hip abductor-to-thigh muscle strength ratios and electromyography (EMG) amplitude.

Sixteen resistance-trained men performed maximal isometric contractions followed by farmer's walk sets at 75% of their 6-rep max. EMG data was collected from the vastus medialis, vastus lateralis, biceps femoris, and gluteus medius on each leg during the loaded carry.

The key finding was that individuals with lower hip abduction-to-thigh strength ratios (HAB/H < 1 and HAB/Q < 0.5) showed greater gluteus medius activation during the farmer's walk. This suggests the exercise naturally targets hip stability weaknesses, making it a practical choice for strengthening the gluteus medius without needing isolation exercises.

This study surveyed elite strongman competitors to understand their training practices, with particular focus on event-specific training including loaded carries.

Farmer walks and yoke carries emerged as key exercises that develop the unique combination of grip endurance, core stability, and full-body strength that characterizes elite strongman performance.

This systematic review examined electromyography studies of the farmer's walk to understand muscle activation patterns during loaded carries.

The farmer's walk produces high muscle activation across the entire body, particularly in the forearms, core musculature, upper back, and hip stabilizers, validating its use as a comprehensive strength exercise.