Farmers Walk

I'm the only one in my gym that does these. I love them. My forearms get so pumped up they feel like they are going to explode.

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  1. 1 year ago
    Anonymous

    but muscle man doesn't have red forearms in your picture

    • 1 year ago
      Anonymous

      destroyed

  2. 1 year ago
    Anonymous

    same here
    what do you use? I love plates

    • 1 year ago
      Anonymous

      I use KB but plates are based. One arm is good too, suitcase carries. It's good for your core to balance the offset weight.

  3. 1 year ago
    Anonymous

    What is a good beginner weight for these? I started with 20lbs each hand but think that is too light.

    • 1 year ago
      Anonymous

      Probably around 50 to 60lbs

      • 1 year ago
        Anonymous

        Thanks. I get paranoid about hurting myself so I always start new exercises really light. I notice it's been costing me gains for a few weeks while I dial in the weight.

        • 1 year ago
          Anonymous

          Farmers walk is literally just carrying weight around like you are a farmer. Or are carrying a bunch of grocery bags.

          • 1 year ago
            Anonymous

            i go to an actual farm and i carry farm shit when i do mine, once a week i go to my grandparent's village and i do all that stuff
            >t. uzbekistan

        • 1 year ago
          Anonymous

          Mate, that's the correct way to handle things. Start small, learn form, get comfortable and start progressing.

        • 1 year ago
          Anonymous

          Costing your gains for a few weeks while you try to figure out how much weight you can handle on a movement is far better than costing your gains for a year after you give yourself a recurring injury.

    • 1 year ago
      Anonymous

      Thanks. I get paranoid about hurting myself so I always start new exercises really light. I notice it's been costing me gains for a few weeks while I dial in the weight.

      just do whatever is comfortable for you. the biggest mistake noobs make is that they try to ego lift more than they're capable
      having perfect form is everything. start with lighter weight and work up to whatever you're body is able to do but only if it doesn't compromise your form
      nice dubs

    • 1 year ago
      Anonymous

      just walk more if the weight is light. It's that simple.

    • 1 year ago
      Anonymous

      Near your deadlift 1RM

  4. 1 year ago
    Anonymous

    I don't see what's the point in actually walking, your legs are leagues stronger than your forearms so they are being bottlenecked, maybe if you do walking lunges

    • 1 year ago
      Anonymous

      When I do them at home I focus more on my posture, shoulders and arms. There are squats for legs.

    • 1 year ago
      Anonymous

      I never understood it, I can see it working forearm, delts and trapzs but legs?

    • 1 year ago
      Anonymous

      Walking while carrying weights does more than just work legs. Every muscle in your body has to work harder. Your back and core have to stabilize, legs obviously, shoulders and traps for carrying.

    • 1 year ago
      Anonymous

      Not all bottlenecks undermine one's fitness goals.

      For example, front squat is bottlenecked by upper back strength but if you're training for oly or strongman events where you lift to chest then front squat is training a similar movement pattern with similar weakspots to your goal. Fix your front squat weaknesses and you can help fix instability in the clean and jerk, stone carry, etc. Alternately, something could be too bottlenecked to be useful (overhead squat). It's contextual.

      Farmer's walks are all around useful for many people. Gripping an object and coordinating it with your movement is so fundamental and all encompassing that farmer's walks could probably fit into almost athlete's training goals. Strength is ROM and joint angle dependent so being completely static with a heavier load may have less benefit. Moving joints through 10 degrees of motion with 300lbs in an 50yard walk might be more effective than a static hold with 500lbs.

      Farmer's could be relevant to a running back continuing to make forward motion when some heavy linesmen is hanging on him as it trains the core to be stiff when in motion.
      It's relevant for the amateur athlete who has to carry shit at work all week and still have extra work capacity for a weekend competition.
      It's even somewhat relevant to a male gymnast who needs a tight core and effortless grip while hanging upside down on the rings.

    • 1 year ago
      Anonymous

      Grip strength

  5. 1 year ago
    Anonymous

    >destroys your knees, lower back and shoulders

    The human body wasn't designed to do this with anything over 40lbs in each hand

    • 1 year ago
      Anonymous

      > Egoshatter spotted.

      Shit your ego out elsewhere, I recommend PGL or the Pregnant & Lifting General. Its always ex-fatties with ego-lifting issues that complain about bad knees when they won't do any calisthenics prep work before hitting the gym.

      Ahahaha.

      • 1 year ago
        Anonymous

        not him but im fairly new and my knees have been hurting for a few days after doing leg workouts
        can you tell me more about your prep work before workout? i'd like to learn more about keeping my knees healthy
        i'd hate to ruin my knees, i see a lot of old people around where i live with knee braces on

        • 1 year ago
          Anonymous

          Stop training immediately and wait for the pain to go away. You don't need to lift with weights to get big legs. Body weight Squats and Lunges are all you need. Make sure to run, but no more than 3km per session to ensure longevity in your knees

          • 1 year ago
            Anonymous

            i appreciate the advice. i'm 6'5" and i have chicken legs that i'm self conscious about so i have been really hitting my lower body hard, but i think a bit too hard. specifically, im trying to get some mass to my calves so ive been doing calf raises and walking on an incline but calves are SO slow for me
            my mobility is also pretty poor so i'm sure that's contributing a fair amount as well
            i've been a lazy ass sitting around all my life but i'm trying to better myself. i just don't want to hurt myself in the process, like the other anon was saying earlier

            • 1 year ago
              Anonymous

              Rest days are important.
              Overall muscular balance is also important to prevent injury. This may mean talking with a physio about imbalances if you get continued let pain. Often times people neglect the inner quad leading to knee tracking issues. Or they work the hamstring in a narrow ROM and it pulls on other tissue causing injury. Or in your case the calf could be too tight and pulling other structures out of proper alignment.

              Just a warning about calf expectations.
              Calf muscles don't like to grow, particularly if you're tall growth won't appear to be significant due to proportions. You'd need to treat the calf like a main lift. The only success I've seen is 2-3 workouts a week focused on moderate weight w very high rep, both standing and seated calf raises. But expect that your calf circumference might gain 0.5 inch.

              For tall lifters who want to look good in shorts, it's often much more attainable to get juicy teardrop quads from lunges than get noticable mass gains in the calves.

              I'm telling you that you could have calf muscles strong enough to max out many commercial machines at high reps and still not grow big calves.

              I still judge men with calf implants, but it is more understandable than ab implants.

              Unless you get really fat.

              • 1 year ago
                Anonymous

                Ahem,
                *Calves won't grow.* Unless you're really fat.

              • 1 year ago
                Anonymous

                Ahem,
                *Calves won't grow.* Unless you're really fat.

                i appreciate the advice. i've heard one of the best things that you can do for calf growth is too walk up an incline, which is why ive been doing max incline on the treadmills at my gym
                when i've done lunges i tend to lose my balance but i guess that's something that goes away the more that you do them

                Bird Dogs for stability and some bodyweight squats for a warm up to get the blood flow in.

                i ordered some knee sleeves to get my knees nice and hot. do you use them?

                also, my right knee pops when i go below parallel squatting and my left knee sounds like it has sand in it. makes me really nervous that i'm causing damage while exercising.
                i think i need some WD-40 or something

              • 1 year ago
                Anonymous

                Nope raw only.

              • 1 year ago
                Anonymous

                I carry 2x40lbs. kettlebells for ~1 mile/1.6km every other day. Farmer's Carry and Rack Carry and not allowed to put them down until I get back home. Try to walk on balls of feet to cushion any potential knee impact and add some leg effort. A walk becomes difficult in the first 20% and the rest is an internal struggle against the desire to quit. The "it would be nice to take a break" demon haunts me after doing this for a year. He has yet to defeat me. It's as much mind and soul exercise as it is body exercise.

                >also, my right knee pops when i go below parallel squatting and my left knee sounds like it has sand in it. makes me really nervous that i'm causing damage while exercising.
                My broscience is that, due to your newness, your joints are softer and undeveloped. Joints and ligaments/tendons don't develop as easily as muscles. Takes time, but they should toughen up. In the running thread new runners are advised to ease in over a period of months, because it often takes that long for the body to stern itself up. This might explain your issues.
                Also, I've had similar crunching sounds from joints in the past. It went away when I rested and quit or when I rested and then kept going. In either case, I assume it was just hitting soft body parts too hard.

                I use 32kg x2 Kettlebells with Fat Gripz for mine, legit God tier stuff
                It is starting to feel light, but I don't really want to buy dumbbells for just one exercise, could try to go heavier by doing one handed barbell, but not enough room to walk around either
                So I just walk with my KBs for longer

                Jesus. How far do you carry those things?

                What is the benefit of walking with them instead of just standing still doing a heavy hold? The leg gains from doing just a walk would be negligible.

                It hits a bunch of muscles when walking. Most of the leg muscles, really. Try it.

          • 1 year ago
            Anonymous

            Get off my board and never give advice here again

        • 1 year ago
          Anonymous

          Bird Dogs for stability and some bodyweight squats for a warm up to get the blood flow in.

        • 1 year ago
          Anonymous

          do kneesovertoes zero

    • 1 year ago
      Anonymous

      Jesus christ dude you sound so fricking pathetic. Just do nothing then, we don't care and you'll be small forever but you can try to make friends by telling them how you think your cartilage is in better shape than everyone else's.

  6. 1 year ago
    Anonymous

    This always bugged me maybe one of you can answer this:

    Can you train obliques by doing 1 arm farmers walks and engaging your core or am I being memed?

    • 1 year ago
      Anonymous

      Yeah it will hit your obliques

    • 1 year ago
      Anonymous

      Any exercise that is imbalanced will work your core. This is how the core works, its there to help you stabilize. So, yeah, obliques will get worked too.

  7. 1 year ago
    Anonymous

    do lunges instead
    better rom

  8. 1 year ago
    Anonymous

    >been doing farmers walk with 20kg plate
    >that's the max my gym has for plates
    >can't take any more plates because I have small hands
    >fw are 10x harder with dumbbells
    Wtf do I do to progress
    Start over with dumbbells?

    • 1 year ago
      Anonymous

      Yes, you use dumbbells. You need to start over at 5lbs though

  9. 1 year ago
    Anonymous

    I use 32kg x2 Kettlebells with Fat Gripz for mine, legit God tier stuff
    It is starting to feel light, but I don't really want to buy dumbbells for just one exercise, could try to go heavier by doing one handed barbell, but not enough room to walk around either
    So I just walk with my KBs for longer

    • 1 year ago
      Anonymous

      Not planning to buy heavier KBs anytime soon either, to clarify
      I'm very far away from mastering actual KB movements with this pair of 32s, so they're gonna last me a long time still

  10. 1 year ago
    Anonymous

    What is the benefit of walking with them instead of just standing still doing a heavy hold? The leg gains from doing just a walk would be negligible.

    • 1 year ago
      Anonymous

      This has to be one of the dumbest questions about any exercise I have ever seen.

    • 1 year ago
      Anonymous

      What is the point of moving the weight up when doing curls? The arm gains from just bending your arm would be negligible.

    • 1 year ago
      Anonymous

      Brotha, when you walk, several muscles get into action. That's the basic answer.

    • 1 year ago
      Anonymous

      >6'3" 210
      >giraffe neck
      >start doing 16kg kettlebell farmer walks
      >do this 3-5x a week for 2 years
      >usually walk 2-4 miles
      Neck is now 18 inches at its narrowest

  11. 1 year ago
    Anonymous

    I hear loading all the weight on one hand is better, builds stability too. I do these with 80lbs and im out of breath after a couple of laps.

  12. 1 year ago
    Anonymous

    Farmers walks are based. I’m thankful my gym has a few Trap bars, which makes it easier to overload. I can walk with 405 now.

    • 1 year ago
      Anonymous

      >Trap bars
      >pretty much removes instability which is half the reason why farmers walks are so good
      that's not based
      that's the cringe sumo deadlift equivalent for farmers walks

  13. 1 year ago
    Anonymous

    why would you pick up a pair of dumbbells and walk around with them, seems moronic

  14. 1 year ago
    Anonymous

    Same here but I combine it with press ups. I don't get how nobody else does it and yet I see gymgays glancing at me, going back and forth, as they sit at their machines, scrolling on their phones.

  15. 1 year ago
    Anonymous

    I used to love to do farmer walks until I snapped my kneecap. Was doing a normal day @ 150lb in each hand. Got to the end of my line and decided i wanted to turn around and walk back this time. The moment I turned my one leg my knee just instantly popped and I fell down, lost all ability to hold myself up. Ended up also breaking my ankle and some bones in my foot because the one dumbbell slammed into it. That was the last time I did farmer walks.

    • 1 year ago
      Anonymous

      that's why I do the farmer's stand only

      • 1 year ago
        Anonymous

        wtf stupid picture

      • 1 year ago
        Anonymous

        Excellent meme fren

    • 1 year ago
      Anonymous

      someone please tell me that isn't normal

      • 1 year ago
        Anonymous

        With the caveat that I know nothing, carrying 300 lbs. is a lot of weight to do a lateral shift on. Especially if unlucky. Probably not "normal" so much as "possible". Work your way slowly up to that kind of stress on your joints.

  16. 1 year ago
    Anonymous

    Why is the picrelated not showing the work they primarily do on the forearms, not to mention the traps?

    Also do you just walk around the gym or do you take some plates/dbs to the treadmill?

  17. 1 year ago
    Anonymous

    My left arm grip fails earlier, is this normal? I also feel a slight discomfort here when I farmer's walks and dead hangs

    • 1 year ago
      Anonymous

      forgot pic

  18. 1 year ago
    Anonymous

    When I did them I would stay on my toes the whole time, called them Farmer Wifes'. I would also walk backwards and laterals as well. I had a full sized basement to do all this in so no one could see how stupid I looked though.

    • 1 year ago
      Anonymous

      Did you get bigger calves?

      • 1 year ago
        Anonymous

        Don't training for size, training for pain-free mobility.

  19. 1 year ago
    Anonymous

    whoever coloured in that man fricked up pretty bad

  20. 1 year ago
    Anonymous

    If that's the case why are the forearms glowing in that picture?

  21. 1 year ago
    Anonymous

    I like doing walking db lunges. Kills my forearms and legs in one go. I also tried out something called a death march. It's like walking lunges, but it's a hinge movement that hits your hamstrings and core really fricking good.

  22. 1 year ago
    Anonymous

    my gym is too cramped the hours I go to find a clear path to do them

  23. 1 year ago
    Anonymous

    Use actual handles if you can

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