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Farmer’s Walk – Crazy to increase your grip!
You may have heard of Farmer’s Walk in the video of CrossFit or Hercules.
This movement is quite a challenge for the strength of the forearm/grip strength of the player and the stability of the hip joint.
An introduction to Farmer’s Walk on the well-known STACK website in the United States.
Maybe you don't have a special barbell for Farmers Walk Handles, you can use a bar, dumbbell, kettlebell, bucket, hex bar, etc. instead.
In athletic competition, forearm strength plays a key role in the performance of the upper body. For example, baseball and American football pitching, tennis hitting or ice hockey shooting, there is a strict need for grip strength and forearm strength.
If the forearm's muscle strength is insufficient, the ability to hold the ball or the grip and the strength generated will be limited. In addition, the lack of strength of the forearm and grip will affect the training content of many other items (such as deadlift).
Maybe you want to do 10 pull-ups, but if you can't support the forearm before you finish the goal, not only can the 10 goals be reached, but other muscle groups can't be trained.
Therefore, try to add the farmer's walking action to your original training to strengthen the forearm and grip strength.
. Choose a medium weight dumbbell and the weight is 30 to 60 seconds.
. Grab a dumbbell on each side.
. Keep the two arms in a straight line.
. Go straight ahead and maintain a good posture (the spine and shoulders are in neutral position).
. Remember to keep the core shrinking
Go 30 meters forward or walk until you can't hold it. A total of 3 times.
In terms of body shape, the advantage of the farmer's walking is to give you a strong grip, forearm, trapezius and good posture.
If you don't have dumbbells at your hand, you can try your body with buckets, sandbags, kettlebells, briefcases, suitcases, or help your parents and husband/wife go shopping next time.