The dumbbell farmer's walk is an exercise with roots in competitive strongman training, but it is also popular in CrossFit and functional training. It can be a challenging finisher to any workout or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.
Benefits
- Strengthens and challenges the grip, core, traps, upper back, shoulders, and legs
- Serious cardiovascular challenge and calorie burn
- Less complex to learn and perform properly than many other popular strength movements
- Builds muscular coordination and mental toughness in addition to strength and muscle
- If grip strength is a limiting factor, lifting straps can still enable you to use heavyweights
- Type: Strongman
- Main Muscle Worked: Forearms
- Equipment: Other
- Level: Intermediate
Forearms
Directions:
- Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
- Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart. This will be your starting position.
- Lower the bar as far as possible by extending the fingers. Allowing the bar to roll down the hands, catch the bar with the final joint in the fingers.
- Now curl bar up as high as possible by closing your hands while exhaling. Hold the contraction at the top.
Dumbbell farmer's walk Images:
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