Farmers Walk: The Ultimate Functional Strength Exercise
Understand the benefits and variations of this compound movement
-Buff Dudes Workouts, led by fitness experts Brandon and Hudson White, bring their extensive knowledge and passion for fitness to life with their engaging and effective routines, like the intense full-body workout featured in this video. Check out more of their fitness tips and workouts on their official website.
The Workout
Workout Overview:
Total workout duration: The duration of the farmer’s walk exercise depends on individual grip strength and the distance walked. Aim to walk until your grip starts to give out, which may vary from person to person. For this workout, we have made it just under twelve minutes including rest.
Difficulty level: Intermediate to Advanced. Farmers walks require a baseline level of grip strength and core stability to perform safely and effectively.
Benefits and target areas: Farmers walks primarily target grip strength, upper back, traps, and core muscles. They also improve cardiovascular endurance and engage the legs to a lesser extent.
Equipment needed: Dumbbells or a trap bar. Choose a weight that challenges your grip without compromising form.
Selecting appropriate weights: Begin with a lighter weight and focus on maintaining proper form. Gradually increase the weight as your grip strength improves, ensuring you can complete the desired distance without losing control.
Recommended frequency: Incorporate farmers walks into your workouts 1-2 times per week, allowing for adequate rest and recovery between sessions.
Suggested rest days: Allow at least 1-2 days of rest between farmers walk workouts to give your grip and upper body muscles time to recover and rebuild.
Safety tips and precautions:
- Maintain a neutral spine and engaged core throughout the movement
- Keep your shoulders down and back, avoiding shrugging or hunching
- Walk at a controlled pace, focusing on balance and stability
- If your grip begins to fail, safely set the weights down and end the set
- Avoid using straps, as they defeat the purpose of grip strength training
Workout Table
Farmers walks are a simple yet highly effective exercise that targets grip strength, upper back, and core muscles. This intermediate to advanced move requires minimal equipment and can be easily incorporated into your existing workout routine.
4-6 Sets of Farmer’s Walks
workout
Farmers Walk
Grip dumbbells tightly, keeping arms straight. Walk with shoulders down, back engaged, and core tight. Control breathing.
4-6 sets | 1 min walk | 1 min rest
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Farmer’s walks are a game-changer for anyone looking to develop unbreakable grip strength, a rock-solid core, and a powerful upper body. By incorporating this move into your workouts, you’ll experience a new level of full-body strength and endurance that will translate to improved performance in and out of the gym. Don’t wait any longer to try this incredible exercise for yourself – download our expertly crafted MP3 workout audio and let our virtual coach guide you every step of the way. Share your experience and results with the farmers walk in the comments below, and join the community of fitness enthusiasts unlocking their true potential!
