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Why is the farmer's walk such a good exercise for the forearms? The forearm muscles are directly connected to your hands.
An exercise that develops grip strength will develop the muscles of the forearms as well.
The farmer's walk is far superior to hand grip devices.
Imagine this, with the farmer's walk you are holding 100 pounds plus in each hand, with hand devices, you are putting a much smaller load on your hands.
There is no comparison between farmer's walks and isolation exercises such as reverse curls and wrist curls.
These isolation exercises are unnatural movements that place heavy stress on your joints, particularly the elbow and wrist.
The farmer's walk is a natural exercise.
Human beings had to carry heavy loads in this manner before the creation of our mechanized world.
The farmer's walk is a bio-mechanically sound movement with little to no stress on the joints if done properly.
At heavier weights, the farmer's walk also works the legs and traps.
A person's grip is usually the weakest link in the kinetic strength.
Once you build your grip strength with the farmer's walk, not only will your grip strength drastically improve, but also your forearms will grow according.
Once you get to the point where you can hold very heavy weight in each hand for extended periods of time, this exercise becomes a full body workout that also works your cardiovascular system.
To begin the movement, place the dumbbells on the floor.
You want to grab the dumbbells with a firm grip, neutral position.
Place your feet shoulder width apart, and drive up with your legs.
Use a deadlift position, keep your back straight and look up.
Remember that the primary mover is your glutes, not your lower back.
Once you're in a standing position, hold the dumbbells to your sides.
Walk at a steady pace.
Once you reach the end of your desired goal, walk back to your starting position.
To develop endurance, practice doing farmer's walks with 50 pound dumbbells for as many laps as your grip will hold out.
After 4 weeks, train for strength and use 100-pound dumbbells.
If you feel like you're losing your grip, drop the dumbbells gently, do not smash them against the ground.
I'm sure you want to keep your gym membership.
You can take this exercise to the next level by purchasing torpedoes.
These are used in strongman competitions and can hold anywhere from 200 to 300 pounds each hand! Unfortunately, this equipment is fairly expensive; it will cost you a couple hundred dollars.
Otis Lee Author of Gain Muscle NOW!
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