Thread: Gave the farmer's walk a go today

hmmm think I am going to add these. Trying to go up on deadlifts today and my grip was letting me down. dont want to use straps either because I know my grip can be a million times better........

thanks for reminding me of this exercise!!

Yea my grip was letting me down when I was doing 320 x 5 on the deadlifts. Do you think I would overtrain them if I added some walks in? I mean you use forearms for so much to begin with.

Originally Posted by Diablo1990

Yea my grip was letting me down when I was doing 320 x 5 on the deadlifts. Do you think I would overtrain them if I added some walks in? I mean you use forearms for so much to begin with.

Nope!

Do them as a finisher. A few laps around the gym at te end of your workout will help your grip. They fry your traps too

yeh my grip is starting to let me down at 308 on deads...will see how these go. Although I am still using a full pronated grip....maybe a neutral grip will help too.

Originally Posted by anabolix250

yeh my grip is starting to let me down at 308 on deads...will see how these go. Although I am still using a full pronated grip....maybe a neutral grip will help too.

Idiot...by pronated I mean supinated and by neutral I mean alternate..... anyway back to the farmer walks...

Is there any particular trick or technique to farmers walk?? or is it just pick up a cpl of heavy as fuk dbs and just walk?

Lock your shoulders, pull them back and pull your scapula together. Keep that whole area tight throughout the walk and dont let the weight make you slouch or hunch over. If you're going heavy enough you'll probably end up waddling slightly but thats fine. Also be aware of your lower back and keep your core strong to protect it.

Your forearms and hands can take a lot of punishment and recover. I've done a program training grip and hand strength three times a week for about 45 minutes to an hour per session, as well as regular lifting, and they've recovered well.

You can still do wrist, thumb, and finger stretches before and after to warmup, and utilize contrast baths to help with recovery and reducing any joint pain.

Originally Posted by Gazhole

Lock your shoulders, pull them back and pull your scapula together. Keep that whole area tight throughout the walk and dont let the weight make you slouch or hunch over. If you're going heavy enough you'll probably end up waddling slightly but thats fine. Also be aware of your lower back and keep your core strong to protect it.

Your forearms and hands can take a lot of punishment and recover. I've done a program training grip and hand strength three times a week for about 45 minutes to an hour per session, as well as regular lifting, and they've recovered well.

You can still do wrist, thumb, and finger stretches before and after to warmup, and utilize contrast baths to help with recovery and reducing any joint pain.

Squeeze the shit out of the dbs too. White knuckles! In fact, make a point to squeeze the bar hard on all exercises. Seems simple enough, but it will really help your grip.

Saw a guy on you tube wrap some small towels around the dumbells to increase diameter...this would make it more difficult...but then again so will more weight.

diablo

grip strength can be increased a number of ways, but the one i do a lot is hang on a pullup bar. jump up and hang....time yourself, and set goals to beat your last weeks time..
we did this on the high bar and on the still rings in gymnastics.. and it works..