Farmers Walk

Farmers Walk Basics

Primary muscles worked: Forearm

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Dumbbells

How To Perform The Farmers Walk

• To perform the farmer's walk, assume a standing position, and grab a pair of heavy dumbbells.
• Stand fully erect with your back straight and your arms hanging to your sides.
• Now begin walking toward your desired location. The work portion of this exercise will actually be on the forearms as they grip the heavy dumbbells. Maintaining this type of grip requires a lot of strength when going over a long distance.
• Once you have covered the desired distance, you can place the dumbbells on the ground safely by squatting down with by bending at the knees and hips.

Farmers Walk Tips

• You can grab other heavy objects besides dumbbells to challenge your grip strength in various ways. Objects like cinder blocks and sand bags make great objects for this exercise.
• This exercise is not recommended in a general gym setting and should preferable be performed outside in a grassy area.

Farmers Walk and Sports Application

Increases functional strength of the forearm, especially grip strength. Grip strength is important in preventing a loss of power transference from the body in to equipment that the hand is holding during sports such as bats, oars, sticks, and other apparati.