Hey guys, its JP and this time I am going to talk about why the Farmer's March is a
great exercise for runners to implement as well as different variations of this exercise
to further challenge yourself!
Now, I love incorporating the farmer's march for runners for a variety of different reasons.
As I mentioned before, loaded carries in general are a simple and effective way to load the
muscles around the hip, core, and trunk. This also requires pretty minimal equipment, which
may be a great thing to consider...given that many people are limited in the equipment as
the gyms still being temporarily closed. Anyway, this is talking about loaded carries in general...However,
the next question that may arise is... Why implement the Farmer's March specifically?
Well, compared to the most basic variation of the loaded carry, which is the Farmer's
Carry, the Farmer's March further challenges the muscles in a few more ways! First, since
you are moving more slowly, you are on one leg longer. This inherently increases load
demands, especially on the lateral hip musculature, aka the GLUTEUS MEDIUS, which further challenges
the muscles more. Also, since you are on one leg, this also increases balance demands as
well. Therefore, this may also improve coordination and control around the core, trunk and hip
area, which can be beneficial as a RUNNER!
Now that we covered the benefits of the Farmers March, lets go over how to do the Farmer's
March along with some variations of this exercise to challenge yourself even more in different
ways! First, we will be taking a look at the Farmer's March. Again, this is a great way
to work on coordination and control of the muscles around the Lumbopelvic-hip complex!
I really like how simple and adaptable this exercise is as you can easily interchange
the weights with any weighted object like a grocery bag filled with items. Now to do
this one, you basically will go into a march position. As you get into this position, I
tell my athletes to get tall. This means to get the knee fully extended as well as keep
the torso upright. Also, I cue them to keep the hips and shoulder level. This helps prevent
a common compensation of leaning toward one side and helps you engage the muscles around
the core, trunk and hip. Then, as you land, I typically cue to keep the landing soft and
gentle...almost as if you dont want to make any noise. This cue makes sure the athlete
maintain control and coordination. Then, you can continue to march. I typically have the
athlete begin performing these 3x for 1 minute durations, then change it up depending on
what the athlete needs.
Now, we will go over a variation known as the Overhead Farmer's March. This variation
involes increased coordination and trunk demands. I also use this to help the athlete learn
how to keep an upright, balanced torso. Being in this position typically prevents the person
from leaning excessively forward. However, the common compensation is letting the back
arch. This is a common compensation also seen when a runner is fatiguing toward the end
of the race. By keep the ribs from flaring, and engaging the core, this reinforces an
upright, balanced trunk position, which may hopefully carryover into running. Now, here
we are using a barbell, but this can easily be substituted by holding a backpack filled
with books or even just holding weights in each hand.
The last variation we will go over in this video is the Overhead Reach variation. This
incorporates more dynamic movement and really facilitates an upright position, which again...may
be beneficial. I really like incorporating this not just as a possible strengthening
exercise, but also as a dynamic drill and warm up. In a way, this basically involves
active movement and coordination of the entire body. Now to do this variation, I'd recommend
starting with light weights or no weights at all to learn the movement. Then, the difference
with this one is that when you go into a march position, you will also extend the opposite
arm all the way. By doing it this way, this actually increases coordination and load demands
on the muscles around the lumbopelvic-hip complex. However, remember the cues of getting
tall as well as keeping the shoulders and hips level. Then, you will alternate toward
the otehr side and can continue the exercise.
And those are my thoughts on the farmer's march and different variations you can try.
I hope you guys found this useful and will find it beneficial to improve your own running
performance. I'd love to hear your thoughts and any ideas you may have for future videos.
And as always, THANK YOU FOR WATCHING!