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Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Farmer walks unilateral press
The farmer walk unilateral press is a combined strength and stability exercise in which you carry a weight with one hand (unilateral carry) and, while walking, perform a controlled press movement with the same or opposite arm. The exercise combines anti-lateral trunk stability with shoulder strength and dynamic coordination.
Due to its unilateral nature, the trunk must actively stabilise to counteract lateral tilt and rotation. The addition of the press increases the stability requirement and makes this exercise highly functional for sport and performance.
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Purpose of the exercise
Aims to improve unilateral trunk stability, shoulder strength and power transfer between lower and upper body. Strengthens core, shoulder stabilisers, hip stabilisers and grip strength. Supports sports performance requiring stability and strength in asymmetric situations.
Supplies
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Dumbbell or kettlebell
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Flat surface
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Sufficient walking space
Starting position
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Hold a weight in one hand next to the body
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Stand upright with feet hip-width apart
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Shoulders low and stable
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Core tightened
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Pelvis neutral
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Look ahead
Implementation
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Start walking in a controlled forward direction
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Keep torso stable without lateral tilt
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Bring the weight to shoulder height in a controlled way
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Push the weight up in a press movement
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Fully extend arm without locking
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Bring the weight back down in a controlled manner
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Maintain constant trunk stability while walking
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Change of sides after completion
Points of interest
✓ Keep torso straight and stable
✓ Core continuously tightened
✓ Shoulder actively stabilised at the press
✓ Prevent lateral tilting
✓ Move in a controlled manner without momentum
✗ Hollowing the lower back on the press
✗ Raising shoulders
✗ Using too heavy a weight
✗ Uncontrolled trunk movement
✗ Ignoring pain in shoulder or lower back
When this exercise?
The farmer walk unilateral press is used to improve asymmetric stability and dynamic shoulder strength. The exercise is suitable for athletes who need to generate and stabilise strength in moving situations, such as in contact sports or overhead sports.
Within rehabilitation, this exercise can be used in later stages when sufficient basic stability and shoulder control are present. Due to its combined nature, careful technique is essential. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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