Are you a beginner who often searches for 'no jumping' yet effective exercises on social media to burn calories and build strength? There are quite a few resistance-training workouts that you can incorporate into your regimen to exercise your whole body, that too without explosive moves. The farmer's walk or farmer's carry is such a strengthening, conditioning exercise that hits most of your muscle groups. Thanks to its effectiveness, it is loved equally by timepass workout enthusiasts and athletes. All you need to perform is carry some heavy, challenging-yet-manageable weights in your hands and walk for around 30 seconds, with a proper grip and posture. Sounds easy? Here's what you should know: 

How each part burns
Here's how it helps each part of your body, according to Healthline. Due to the nature of the move, certain muscles work better than others, but it's quite effective to build endurance and strength:
1) Abdomen: It raises your heart rate and fire up your core, tightening your abs. At the same time, it doesn't spike your cortisol like long-duration cardio, which is a helpful factor is you want to burn belly fat. 
2) Biceps and triceps: While biceps are activated while you grip the weight, triceps provid arm extension. The muscles of forearms and hands also play a crucial role in the move.

3) Quads
The four muscles in front of your thigh, which help you walk, squat and lunge, help you lift the weights, move forward and stabilise the knee through the movement.
4) Hamstrings
The three muscles behind your thigh will also help you bend the knee, extend hip and in deadlifting the weight from the floor.

5) Glutes
The muscles in your buttocks help you stabilise your hips throughout the movement.
6) The farmers walk also works your lats, erectors, upper back and traps. 

Farmers walk variations
1) Farmers hold: All you need to do is hold challenging weights, stand tall with feet apart and hold the stance for 30 to 60 seconds. Try to do two or three sets.
2) Once you are comfortable with farmers walk with dumbells, progress to kettlebells which are a lot more challenging.

3) One-handed suitcase carry is a variation in which you hold weights only in a single hand and walk for a distance.
4) Trap bar carry, a variation in which you hold a barbell or a trap bar in front of you to walk the distance. 

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