Homemade Farmer's Walk Handles

Farmer's walk handles are a weight training tool meant to duplicate a farmer carrying a heavy weight, such as a hay bale, in each hand while walking. The bars are used as part of the training regimen and also in some strongman events. The handles can be made with home hand and power tools.

Things You'll Need

• 4-by-4-inch lumber, 6 feet
• 4 barbell plates
• 1/2-inch long bolts, 6 inches long, 4
• 4 feet rope
• 1 inch PVC pipe, 1 foot

Instructions

1. Cut two pieces of 4-by-4-inch lumber to a length of 3 feet. Drill a half-inch hole through each end 4 inches from the end of each piece.

2. Attach barbell plates to the lumber pieces with a 6-inch long 1/2-inch bolt run through each of the holes that were previously drilled. Each plate should be of an identical weight to maintain balance for the farmer's walk handles. Obviously, any weight can be used with weights changed to heavier plates as the training progresses.

3. Attach the handles to the 4-by-4 lumber. Tie two lengths of rope to the wood, extend the free ends up and pass them through each 6-inch piece of 1-inch PVC pipe you have cut. Tie the other end of the rope to the wood. Slide the PVC rope handles to their balance point.

Tips & Warnings

• Use a 1-by-1-inch steel rod rather than wood for the handle. This will require welding a metal handle in place as well as welding the bolt for the barbell plate in place. Other materials, such as concrete-filled buckets, can be used for weights. Adjust the bolt position and length to accommodate the other weights.

• Keep the weight of the farmer's walk handles balanced front to back of each weight and that both have identical weights. Farmers walk handles that are out of balance can cause the user to stumble and fall and could result in injuries.

References

• The Garage Gym: Make Your Own Farmer's Walk
• Atomic Athletic: Farmers Walk