For the frugal athlete, or one who simply wants critical training equipment for all-around athleticism that is hard to find, farmer's walk handles are a good project. The heavy farmer's walk exercise improves the strength of your arms, shoulders and upper back while simultaneously providing an intense, beneficial anaerobic cardio workout. This traditional "strongman" event has enjoyed a resurgence of popularity after being adopted into the conditioning programs of numerous mixed-martial arts coaches. Building your own handles is a simple process with great conditioning benefits.
Step 1
Cut a piece of 1 ½ inch diameter, heavy-gauge steel pipe to a length of 60 inches. Use either an oxyacetylene cutting torch or a cut-off wheel on an angle grinder to cut the steel pipes.
Step 2
Cut a second piece of heavy-gauge pipe, 2 inches in diameter, to a length of 40 inches.
Step 3
Place the 60-inch pipe inside of the shorter pipe and use a tape measure and soapstone marker to ensure that it is perfectly centered.
Step 4
Use a 3/8-inch metal-cutting cobalt-tipped drill bit to drill two parallel holes through the two pipes. Drill the holes 6 inches apart and centered length-wise on the pipes.
Step 5
Cut a piece of heavy-gauge, 1-inch diameter steel pipe for a handle. Drill two holes through the center of the handle with your 3/8-inch cobalt tipped drill as well.
Step 6
Drive a piece of 3/8-inch "all-thread" rod through the each of the holes of the handle, securing the all-thread rod in place by using a nut and a lock washer on each side of the handle for both pieces of the all-thread rod.
Step 7
Place another small nut and lock washer on both of the all-thread rods approximately 4 to 6 inches away from the handle. Place the all-thread rod through the "sleeved" large diameter pipes, so they are flush against the additional lock washers.
Step 8
Secure the "sleeved" pipes to the all-thread rod with an additional small nut and lock washer
Step 9
Use a cut-off wheel on an angle grinder to cut the all-thread rod flush with the nuts on both sides of the farmer's walk handles.
Step 10
Cut two additional pieces of 2-inch diameter, heavy gauge steel pipe to a length of 1 ½ inches long. These are your weight plate collars. Use a ½-inch diameter metal-cutting cobalt tip drill bit to drill a small hole in each of these pieces of pipe.
Step 11
Use a tap and die to tap the ½-inch holes to allow small bolts to be attached to the collars.
Step 12
Place the appropriate number of weight plates on each end of the farmer's walk handle and secure them in place with the collars.
Step 13
Repeat the entire process again to create a second farmer's walk handle to use them properly, in a matched pair.
Step 14
Paint both of your farmer's walk handles with rust preventing spray paint for protection.
Tips and Warnings
- Add farmer's walks to the end of your upper body or whole-body workouts to avoid reducing work ability during major strength training exercises.
- Please consult your physician before engaging in any new physical fitness program.
Things You'll Need
- Oxyacetylene cutting torch
- 1 ½-inch diameter heavy-gauge steel pipe, 60 inches long, 2 each
- 2-inch diameter-heavy gauge steel pipe, 40 inches long, 2 each
- Tape measure
- Soapstone welder's crayon
- 3/8-inch cobalt-tipped drill bit and drill
- 1-inch diameter heavy-gauge steel pipe, 8 inches long, 2 each
- 3/8-inch all-thread rod, 10 inches long, 4 each
- 16 nuts and lock washers
- Angle grinder with cut-off wheel
- 2-inch diameter heavy-gauge steel pipe, 1 ½ inches long, 4 each
- ½-inch cobalt-tipped drill bit
- Tap and die set
- ½-inch by 2-inch bolts, 4 each
References
- DeFranco's Training System: Strongman Training for Athletes
- "Training For Warriors: The Ultimate Mixed Martial Arts Workout;" Martin Rooney; 2008
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