Farmer walk

The farmer’s walk is the best exercise for the forearms and a great functional workout for the whole body. Why is the farmer’s walk good exercise for the forearms? The muscles of the forearm are connected directly to your hands. An exercise that develops grip strength will also develop the muscles in your forearms. The farmer’s walk is far superior to hand gripping devices. Imagine this, with the farmer’s walk, you are holding over 100 pounds in each hand, with handheld devices, you are putting a much smaller load on your hands.

There is no comparison between farmer walks and isolation exercises such as reverse curls and wrist curls. These isolation exercises are unnatural movements that put great pressure on the joints, especially the elbow and wrist. The farmer’s walk is a natural exercise. Humans had to carry heavy loads in this way before the creation of our mechanized world. The farmer’s walk is a biomechanically solid move with little to no stress on the joints if done correctly.

With heavier weights, the farmer’s walk also works the legs and traps. A person’s grip is usually the weakest link in the kinetic force. Once you develop your grip strength with the farmer’s walk, not only will your grip strength improve dramatically, but your forearms will grow accordingly. Once you get to the point where you can hold a lot of weight in each hand for extended periods of time, this exercise becomes a full-body workout that also works your cardiovascular system.

To begin the movement, place the dumbbells on the floor. You want to grip the dumbbells with a firm grip, in a neutral position. Spread your feet shoulder-width apart and step up with your legs. Use a deadlift position, keep your back straight, and look up. Remember that the main driver is the glutes, not the lower back. Once you’re on your feet, hold the dumbbells at your sides. Walk at a steady pace. Once you reach the end of your desired goal, walk back to your starting position.

To build endurance, practice doing 50-pound dumbbell farmer walks for as many laps as your grip can resist. After 4 weeks, train for strength and use 100-pound dumbbells. If you feel like you are losing your grip, drop the dumbbells gently, do not hit the ground. I’m sure you want to keep your gym membership. You can take this exercise to the next level by buying torpedoes. These are used in strong men’s competitions and can hold 200 to 300 pounds per hand! Unfortunately, this equipment is quite expensive; It will cost you a couple hundred dollars.

Otis Lee

Author of Gain Muscle NOW!