The Farmers Walk exercise is a great strength training exercise that works your grip strength, forearms, shoulders, and core. It involves picking up a heavy weight in each hand and walking a certain distance while maintaining proper posture and control.
How to perform
Step by step instructions:1. Choose a pair of heavy weights that you can comfortably hold in each hand. You can use dumbbells, kettlebells, or any other type of weight that allows you to walk without compromising your form.
2. Stand with your feet shoulder-width apart and arms by your sides. Engage your core and keep your back straight.
3. Bend your knees slightly and hinge at your hips to pick up the weights. Make sure to keep your back straight and lift with your legs, not your back.
4. Once you have lifted the weights, hold them at your sides with your arms fully extended and shoulders pulled back. Maintain a neutral spine throughout the exercise.
5. Start walking while maintaining proper posture and control. Take small, deliberate steps and focus on keeping your shoulders back and core engaged.
6. Walk for a certain distance or time, depending on your fitness level and goals. Make sure to choose a challenging weight that allows you to maintain proper form but also pushes you outside of your comfort zone.
7. Once you have completed the desired distance or time, carefully lower the weights back to the ground with proper form. Remember to use your legs and keep your back straight during this movement.
8. Rest for a few minutes before repeating the exercise for additional sets. Focus on gradually increasing the weight or distance walked to continue challenging yourself and seeing progress in your strength and grip.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.