How To: Farmer’s Carry
Coming to grips with your own mortality is tough. It just hits you that some day you’re going to die and will eventually be forgotten.
The farmer’s carry, also known as a farmer’s walk, can’t exactly help with that problem but it can help with a different grip issue!
When it comes to exercises like deadlifts, Romanian deadlifts, shrugs, rack pulls, lat pulldowns, rows, and pull-ups, for example, grip strength is often the limiting factor, as the ability to hold onto the weight gives out well before the target muscles themselves reach failure. Because weak grip strength can hinder hypertrophy, making the muscles of the hands, fingers, and forearms stronger is imperative. That’s where the farmer’s carry is of use.
Performed by holding a load in each hand and walking a distance, the farmer’s carry not only has carryover benefits to other exercises with the greater ability to maintain a firm grip long enough to train certain muscles to fatigue but the exercise also helps with the performance of everyday activities, such as opening jars and carrying shopping bags and suitcases. Beyond improving grip strength, the farmer’s carry is good for the entire body, as it significantly works the lats, traps, upper and lower back, glutes, quads, hamstrings, calves, obliques, and abdominals.
INSTRUCTIONS
1). Set a pair of dumbbells on the ground.1NOTE: The amount of weight you use should be 25-50 percent of your body weight in each hand. It’s strongly advised for those in the general population to gear toward the lower end of the range while the higher end and beyond should be reserved for individuals who aren’t relatively new to weightlifting or already have a semblance of grip and forearm strength. More information about weight selection is provided below.2NOTE: Kettlebells and farmer’s walk handles may also be used.
2). Bend down with your knees, arch your back, and pick the dumbbells up while keeping your chest up.
3). Stand tall, brace your core, and pull your shoulders down and back.
4). Walk in a straight line at your usual pace while keeping your head straight, chest proud, core engaged, and shoulders down and back.
5). Once you’ve carried the weight for a set time, distance, or number of steps, squat down and rest the dumbbells on the floor.3NOTE: To reduce the risk of injury, set the dumbbells down on the ground then turn your body and pick them up again if there isn’t enough available space and you need to perform a 180° turn at any point during the exercise. Disregarding this can be dangerous, especially when using heavy weight.4NOTE: If your goal is endurance, then you should use light weight and walk for a long distance, time, or number of steps. Conversely, if the goal is to develop the grip and forearms, then you should use a heavy weight and perform a shorter walk.
NOTE: Forego lifting straps if performing the exercise for the exclusive purpose of increasing your grip. Use them if that isn’t your objective.
For a workout routine that possibly includes the farmer’s carry, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE
Glossary: abdominals, chest, deadlift, dumbbell, exercise, exercise equipment, glutes, goal, hypertrophy, lats, muscle, train, traps, routine, workout
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