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Farmers WalkThe Farmer's Walk is a deceptively simple exercise that pays big benefits in grip strength and coordinated body effort. It is so named because it resembles a farmer carrying buckets of grain or feed in each hand while doing chores. It may be done in one of two ways, depending upon what you want to achieve with the movement. If training for pure strength, you will need to use two heavy dumbbells. By "heavy," I mean that the combined weight of the dumbbells should equal your bodyweight or slightly less to start. Deadlift these dumbbells or pick them out of the rack and simply walk with them, while holding them at arm's length at your sides. Walk with them until you have to set them down or they fall from your hands. Rest for a few moments, then pick them up and return. Your eventual goal would be to use bodyweight (or more) in each hand. The distances when using real heavy dumbbells will be short...sometimes as short as ten steps. (Obviously, if you train in a commercial gym, you'll want to set the dumbbells down gently...lest your incur the wrath of the manager or owner.) The other way of training the Farmer's Walk is to select medium weight dumbbells (40-60 lbs.) and simply walk for distance. This trains the grip endurance as well as the strength. If I may be so rude as to use myself for an example, I've done 3/10 of a mile with a pair of 40s, before they clawed their way out of my hands. This is best performed outside or on a track but you could walk the perimeter of the gym floor, accompanied by the amazed stares of "less serious" trainees. Either way, the Farmer's Walk will vigorously work the grip and the trapezius, as well as having some fair systemic benefit. It is considered a "finishing" exercise...one that is done at the end of a workout. It taxes the grip too much to be placed in any other position during the workout and would limit your other exercises. Try this exercise for a while and you'll have a new appreciation of the strength of the farmer.... Last edited by Wicked Willie. Contributors: |