FARMER’S WALK

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. SETUP: Deadlift some heavy-a** dumbbells to an upright stance. Keep your shoulders pinned back, and grip the dumbbells HARD.
  2. GO: Slowly walk. This is usually a timed exercise, so focus on keeping the correct posture rather than trying to walk faster. It’s about time under tension, this will work your grip strength, traps, shoulders, and even your lower back, and is wonderful for strengthening your pulling power if you’re consistently using it in your workouts.
  3. TIP: Keep your shoulders pinned back, and keep gripping at the center of the dumbbells. Resist the urge to let the weight slide down into your fingertips.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Forearms)
  • Shoulders
  • Back (Upper Traps, Lower Back, Middle Back)
  • Abs
farmers walk

ALTERNATIVE EXERCISES: