Farmers Walk

[floridaorange]

Anyone have any experience with this exercise?
If so, how effective do you find it? What muscle groups did it work for you primarily? Lastly, how often?

[No Boost]

I've been rotating them into my workouts for few years now. I find them effective as they hit my traps, lats, tris, and core. Its a weird exercise due to the stabilization aspect, as opposed to the usual "pulling" motions that work your back. There's scientific evidence that they're effective. Pull ups followed by bent over rows are king but don't discount the farmers walk. Changing things up is essential for muscle growth. I'll do them about every 4th back day.

[floridaorange]

Originally Posted by No Boost

I've been rotating them into my workouts for few years now. I find them effective as they hit my traps, lats, tris, and core. Its a weird exercise due to the stabilization aspect, as opposed to the usual "pulling" motions that work your back. There's scientific evidence that they're effective. Pull ups followed by bent over rows are king but don't discount the farmers walk. Changing things up is essential for muscle growth. I'll do them about every 4th back day.

what weight did you start with - how long do you walk for?

[No Boost]

Originally Posted by floridaorange

what weight did you start with - how long do you walk for?

My Selecttechs max out at 52.5 each so I use that weight. Ideally, a heavier load would be more beneficial for such an "easy" movement. Still though, I'm pretty exhausted after doing 4 laps around my living area which totals about 75 yds.

[floridaorange]

What improvements in other lifts or general strength or muscle have you noticed as a result?

[No Boost]

Originally Posted by floridaorange

What improvements in other lifts or general strength or muscle have you noticed as a result?

I did them yesterday and really felt my traps working. Do them a few times and see if you like them. Everyone has their personal choices when it comes to exercises.

Keep your arms fully extended and don't sway them, head up, shoulders back, core tight, walk at a normal pace. Maintain your posture like a runway model balancing a book on her head.

[floridaorange]

^thats good info thank you!

[overcoil]

I find the farmers walk strengthens my forearms unlike nothing else.
I guess grip also.

[floridaorange]

So it could improve pull-ups - i'm always looking for other exercises that make pull-ups easier as a result

[ZenBimmer]

Originally Posted by floridaorange

So it could improve pull-ups - i'm always looking for other exercises that make pull-ups easier as a result

Farmers walk will help for pull-ups. It improves strength in hand grip, forearms, shoulders and core. I recommend you do them once or twice a week for 3 sets. They're a good way to end your workout. Make sure you're walking upright with good posture and core engaged

[nerdogray]

I feel it gets grip and core (obliques) more than anything. I guess it depends on your weaknesses as far as where you're going to feel it the most. Grip is a constant issue for me, and I refuse to use straps. I don't even like using mixed grip, and if I do, I have to do an even number of switching, or else I end up with one side having more sets/reps than the other... and that just ruins EVERYTHING.