The "Farmer's Walk" For Big Forearms & Traps
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- Опубликовано: 5 сен 2016
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Video Summary:
The "Farmer's Walk" For Bigger Forearms & Traps
www.SeanNal.com/articles/train...
If you're looking for an effective exercise to not only build bigger forearms, but to also train your grip strength, traps, abs, spinal erectors, glutes and even quads/hamstrings to a degree, the "farmers walk" is definitely worth a try.
This is a highly functional, multi-purpose exercise that works very well as a workout finisher to toss in at the end of your training sessions.
How To Do Farmers Walks:
Proper farmers walk form is very simple...
Just pick up a pair of dumbbells off the ground (using your legs and not your lower back) and make sure to grip them directly in the middle. You can also use kettlebells, sandbags or farmers walk handles, but for most average trainees dumbbells will be the easiest option.
Keep your head up and look straight ahead with your shoulders pulled back and your chest up.
Maintain a tight core, and then begin walking in a straight line using small quick steps.
Make sure you stay upright through the entire farmers walk and don't let your torso lean forward or allow your shoulders to roll back.
Simply continue walking until your forearms give out or until you cover the set distance you were aiming for.
Just like you can perform low, medium and high rep sets, you can also do short, medium and long distance farmers walks.
For shorter heavy sets you can go with around 10-15 metres, for medium sets about 20-30 metres, and for lighter/longer distance sets, 40-60 metres will work well.
Just like you aim for progressive overload on all of your other exercises, make sure to progressively overload your farmers walks as well by gradually increasing the weight you're using over time.
The farmers walk can ultimately be done at the end of any workout, but I prefer doing them after back training since they do hit the traps and spinal erectors fairly hard.
If you're looking for an awesome forearm exercise/grip building exercise as well as a movement that trains your entire body to some degree, give the farmers walk a try and see what you think. 
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Lol.. I tried a farmers walk with the trap bar and didn't put on the locking collars.
I loaded up the bar and walked across the gym.. I made a turn at the end of the row and the plates came off one side and then the other and rolled across the floor smashing into everything and everyone !! The shame was hardcore
paddar 😂😂😂😂
I’m late but I could actually picture that in my head ...like an avalanche..lol
loool
Bruh i dont even want to imagine that 💀
Make sure to engage your core by clinching while cringing from embarrassment to maximize your oblique gains
Sean looks like an NPC walking around waiting for you to take his item
😂
lmao
lol what
Bruh 😂😂😂
Damnit lol
This channel should not be a hidden treasure in RUclips .
Haha thanks :)
Over 82,000 subscribers isn't really hidden
It is not!
Not anymore :)
LOOL i just did this today. I felt like "no one does this exercise but it's awesome".
lol. people where staring at me the whole time.
Yep I love them.
@@hellmoon2020 damn right!!
Did Farmers walk with 35's and then another set with 40's....arms was on FIRREE!
Go to a strongman gym
Sick natty physique bro. GOALS
Thx man.
I just want to say that I didn't know how well this exercise worked, so I looked it up and saw that you talked about it. Now it's forever going to be a part of my training
yes but I can’t help but feel others are looking and judging me when i do this exercise. It’s a peculiar and strange exercise, but maybe i’m just insecure.
@robertimmanuel577 feel the same way. I'm also pretty anxious so I think you're right on the latter
Sean, i just wanted to say your macro calculator is REALLY precise, i tracked my weight for a month and figured my bulking calories are 2270kcal to gain 2lbs a month, i used your calculator and got the same exact number, great job on that man
Awesome man glad it was helpful!
Wait what calculator?? Can I have this?
@@DUXANDBUX13idk
Cuando no hay más que decirnos
One of my favorite exercises! The point you made about being careful when turning is spot on. Especially if you're old and have weak knees. I also do suitcase carries and boy does that work your sides!
The farmers walk is one of my favs. I like to start out at least 10 minutes on the tread mill, then 10 reps with a 30 pound EZ bar from the floor to over my head, followed by the deadlift machine, and the farmers walk. Then I might work on step ups and rotator cuff exercises. If I have anything left, then I work my arms and shoulders with dumb bells and a single kettle bell walk. I’m 71 and it works for me. Good luck to all of you.
Great concise and informative video as always, keep up the great work Sean!
Thanks Jagdev.
you rock man... simple, to the point and precise explanation..
Thank you sir.
really glad I saw this video. Iv been doing wrist curls up until now, totally did not realize that they were dangerous. Also been looking for something to add to my trap workouts (just been doing shrugs for that). Thanks!
Would defo reccomend this. Got some great gains for my upper back and the underside of my forearms doing these.
dHve been using the walk for a while now but wanted to watch your video to check myself on form and reasons. turns out I'm doing well but it's nice to verify things. Always check with knowledgeable people. I do use the hex bar since I find the barbells hit my legs at times.
I've done heavy carries for years and still do (with fat grips) but in my experience, pullups (towel and fat grips) and kettlebell, club bells, and mace bells made my forearms into firearms pretty fast. But I still like this channel. Lots of good advice.
you truly are a No BS guy
thanks, i had to watch 3 different videos before somebody told me what im supposed to do with my shoulders while preforming this exercise
Gotta start doing farmer walk next pullday, thank you Sean
Nice, hope ya like them.
An optional choice for the farmer's walk is to have uneven weights (one 40 lbs DB and one 80 lbs DB for example), which will emphasize a little more on core stability.
Yup that's an option for sure.
Jonathan i like that idea a lot. i usually just use one dumbell at a time but ill give your suggestion a try
Isn’t that bad for your spine and lower back??
Excellent video!!! Thank you for the pertinent info.
I think it's a great pull day finishing exercise. Especially cause you already work the back on pullday
Good idea I'll try this out
Great exercise and advice man keep it up
Thanks Alex!
this guy is great, excellent tips and videos
Thanks!
One of my favourite exercises.
I did these some time back and like the other chaps here I just got stares. Encouraging to hear from people they were effective to get those gainz :).
Great editing job during the walk (y)
Haha yeah it was a pain in the ass actually setting up the camera for all those angles by myself.
Thanx u i tried it works my traps r working its far more effective than shrugs thank u very much just wat i needed with lots of love and respect from india delhi
Thank you for providing such an authentic subtitle on this video.
No prob!
78 years young, I do medium weight dumbbell farmer walk at the begining of my workout to stimulate my CNS, works great.
Great stuff! What do you consider a "medium weight"?
informative and precise as always.keep it up Sean... looking forward for more such videos..
Thanks!
I do farmers walk at the track 3/4 mile with one 45 lbs dumbell alternating back and fourth also works your obliques BIG time! then I do 3 mile 30 lbs total weighted walk! NO GYM Membership needed!
Do you think we can build muscle with only farmers walk?
@@richl1834 yes u can they are a mass loader
I do Farmer's walk while climbing 10 steps of stair (up and down) for 3-4 reps, 3 sets, 30lbs and after 2 min rest I do same but 2 steps apart 5 steps up in total and 10 steps down, 3 to 4 reps, 3 sets, 15lbs. And since I always do full body workout, I always do this. But unfortunately there are times where I can do 1 workout per week, but at most I do 2 to 3 times per week full body workout.
What are your thoughts on 62lb kettlebells 1/4 mile? My gym has an indoor track and i walked a quarter mile with them. Forearms were toast!
Super fun lift. Mostly use dumbbells but have used trap bar too. 2 sets heavy and I’m done. I usually do it after working neck and finish with shrugs 2-3 times per week.
Brilliant video thanks. Should you squeeze shoulders and debts back while doing it?
Yes you want to retract them slightly to keep your chest up and shoulders pulled back.
Sean, thank you for creating these vids, I'm a beginner who's lost a lot of weight and I want to start getting into weight lifting 🙂
Glad the vids are helpful.
Have you still been going G?
@@lulyhead glad to say I have been, I went from 145kg to 90kg. I have a 120kg bench press, 150kg squat. It’s been a journey. Thanks for checking g up, have a blessed day
@@Jaz3930ow it’s been 6 yrs since u made this comment and u still replied. Awesome job for truly being consistent. I’m currently in my 2nd week of the gym and im excited for the journey to come.
Btw I’m 14 and obviously new to weightlifting do you have any tips for me?
i got your free pdf muscle building book which is my uitimate knowledge source .Before this i have wasted my time in gym.So thank you veryy much
Nice, thanks for info!
Thanks for watching.
I carry 2x25 pound Olympic plates on a trail I made in my woods. They aren't super heavy but they're the heaviest I currently have and they're good for the trail.
Sean I do standing wrist curls behind my back is that also discouraged by you ? I finish my forearm training with 3 sets of farmers walks.
Hi Sean! Do I get the same result when I do farmer’s lunge walks?
The best way I have found to do this honestly is to choose the maximum weight dumbbells you can curl, go outside to a parking lot and walk until failure, once you hit failure walk back.. do that a couple times. I have found light weight long walks of heavy weight short walks is a waste. It’s best to just roast the muscles and push it to the limit every time.
I would be worried doing long distance/lower weight... about increasing blood-pressure. For shorter distance heavier weight..it's not going to put a strain on your heart/blood vessels for so long.
great video....did those today. took your advice.
Same here. Didn't think this would hit the forearms so effectively.
Awesome glad ya like them.
Sean, what about holding a couple of Dumbbells just outside of the rack tell your grip fails if grip strength is your only goal & space is an issue
barbell holds
If grip strength is your only concern then static holds are fine.
Sean, I don't remember seeing a video on this topic, but could you make a video on if it matters when to workout a progressive overload type workout like your own? Reason I ask is I have been around people who workout in the morning and do heavy lifts and are used to the routine because they tell me your testosterone is highest in the mornings. I've also met people who say to get in atleast a few meals in the day before lifting heavy. For my personally, I have sleep apnea so in the mornings, I have no energy. Guess it depends on the person?
Your testosterone is at it's highest in the morning but in reality it's not enough to actually make a difference
Make a video about how bad sitting is.
Would dead hangs be a better grip exercise since you don't need the space and it also stretches the back
I dounno , if i don't roll my shoulders forward i can't feel any stretch in my traps , and if i keep my shoulders back i just feel pain
Do you actually need to walk or could you just hold the dumbbells for say 1 minute and get the same results?
Hey could you pleas do a review on core nutritionals especially their nee product called Test? Thanks I always enjoy all your videos
I can already tell from the name I wouldn't recommend it as I don't think any natural test boosting ingredients are worth the money.
Would you say these can replace shrugs for traps? I really hate shrugs. Which do you think is better for size, FW or shrugs? Thanks.
Assuming you want to maximize trap gains then I'd still recommend shrugging.
great information
Thanks!
Is there a way to safely do wrist curls? Like a partial rep, not doing the full range of motion by rolling it down to the fingers, just simply starting from a neutral position and curling your wrist upwards?
Check this post and do the "Hand Gripper Freeweight Variation" near the bottom: www.SeanNal.com/articles/training/best-forearm-exercises-for-mass.php
Did this farmer walk help to increase forearms and biceps strength and arm wrestling
Great video!!!
Can i do this exercise on my rest days ? Just to stay active.
That’s exactly my question. I wish Sean answered it. It just seems to me that even as a finisher, the farmer’s walk might prove too taxing after all the arm work already done before it. Doing just the FW on rest days sounds pretty practical to me.
How many times a week may I perform the Farmer's Walk? I'm trying to get my Traps upper and lower, increased girth. Thanks!
Twice a week
Which other muscle groups would you combine these with? After arms or on a different day completely?
You could ultimately put them wherever but back day is a good bet since they hit the traps pretty hard.
Is there an advantage to weight on one side at a time ?
I did a 35 minute farmers walk with 10kg kettlebells today, felt great
Can I do it on a treadmill?
Hey man just wanted to know if i add fat gripz to my dumbell while performing this exercise will it be more beneficial? Thanks
You could certainly mix in some work with those, yes.
I been using then first thing pre workout for warm as well. Is that ok?
Great vid as always !! There i not a lot a space in my gym , can i do them stationary lets say farmers hold??
Trap involvement would be slightly higher during the walk since you'd have to work a bit harder to keep your shoulders pulled back due to the forward motion. If your primary goal is forearm strength/size then static holds are fine.
Thanks man!!
There's no where to walk in my my gym. What if I just hold them?
Are the wrist curls only dangerous with heavy weight? I've had wrist problems and now that I've been doing the curls, I've had no problems. I'm up to 15 lb dumbbell. Am I doing more damage then good if I had wrist injuries? It seemed to work
If you're using very light weight and a controlled motion and aren't contracting too hard then it shouldn't be a big deal but I still recommend staying on the side safe and just opting for other movements.
Bill Freedman they suck carpal tunnel
I have a question. How does this exercise help build your forearms and traps when this is no concentric and eccentric part to the movement ? I had no idea a static hold can help build muscle.
marcelo salcedo when your muscles are loaded and stretched under tension they are engagaed so whatever limbs you are using dont rip out of their sockets which is why farmers walks are so incredible for trap development. research shows that traps are more engaged in a long stretch then in a short contraction.
Adam Goleskie hey thanks man !! Helps a lot
marcelo salcedo mirrors Real work Such as using a wheelbarrow
Why not just DB shrugs? Farmers walk is statical for the upper traps.
How many sets?
How many times a week should I do them?
What is the distance recommended?
Delts are looking 3d
like your ass
Guido Jorge wow 😂
And also whats your take on fat gripz? On which exercise you recommend them
Every row and pull down
I only recommend them for forearm specific work as you don't want your forearms to become the limiting factor in your other compound lifts for big muscle groups.
Sean, I'd like to try upper/lower split 4 days a week, how many different exercises do you think is too much to do in one workout? Is 9-10 too many? It would be something like this for the upper body day:
(All done for about 3x8-12)
Pull-ups
Bench press
T-Bar row
Overhead press
Chest flys
Facepull
Cable pulldowns
Seated incline dumbell curl
Lateral raises
Farmers walks?
hey can i ask why my neck really hurt after farmers walk
What are your thoughts on farmer walks vs suitcase carry?
Suitcase carry is more beneficial if you're a frequent flyer.
Why is your gym always empty? wish mine was that
A lot of the little demo clips I've done have been in the exercise rooms in the condos I've been living in so they aren't actual gyms.
Andres Mendez it also depends what time of the day you go
How to breathe properly during this exercise
The problem IAM facing is short of breath
From carrying heavy stuff in the past, I'd say deeply and evenly is best. Try not to pant, but breathe fast enough to avoid a buildup of air hunger and the resulting huffing and puffing.
can i skip walking while lifting heavy dumbels. just standing cause i cant walk in my gym
Use the treadmill set on maximum incline.
I do a farmer's walk already when I take the dumbbells for my lunges across the gym.
Is Sean natural? His body is amazing
Do i necessarily have to walk or can i just hold the weight for the trap and forearm gainZ ? My core stability is goood so i dont care about it but i really need some forearm and traps gains but my gym is super crowded and small (its basically a basement ) and i can't do the "walk"part ...
If it's purely for forearm size/grip strength then static holds are fine.
Thanks for the answer Sean :) But what about the traps ?
Trap involvement would be slightly higher during the walk since you'd have to work a bit harder to keep your shoulders pulled back due to the forward motion.
alexilaiho321 try walking in a zig zag formation...set up cones if you can...u use many more stabilizer muscles throughout your whole body.
Try the treadmill set on maximum incline to really work your calves.
I did that exercise and my sister thought I was crazy lol
hey sean which protein supplement do u personally take or suggest ?
www.SeanNal.com/recommended-whey-protein.php
I use Optimum Nutrition Whey and Quest Bars.
thanks. appreciate it.
Sean sorry interrupting you again, but i was watching an old video of yours the other day and i am confused. I am training about 2 years but i never used supplements. Lately, i tend to feel more tired and my muscles not recovered. When i train i tend to train pretty hard. I am not bulking or anything. More like stay the same or lose some fat.
I bought Sci-mx whey plus hardcore supplement for a good price (which contains 2g creatine/serving). I am consuming it after my workout. How long after my protein shake should i eat a normal meal ? The last 2 days i eat at about 45min after my shake and tend to feel sleepy...
While walking, I noticed you pronate quite substantially. Ever think about purchasing pronation-control shoes?
Yeah I've always had that problem since I was in my teens - should probably do something about it.
Forarm curls make you strong
Is it better if we do this in a treadmill??
How would you stop it
Also, are wrist rollers dangerous aswell?
If you mean what I think you mean, then: yea they can be dangerous. you're putting a lot of stress on your forearm flexors, they can mess up your elbow. Not really great way to get grip strength. Work on your grip and your forearms will get big. different kinds of static holds is the best
Do I have to walk? Or can I just stand straight with heavy dumbbells for as long as I can?
I also wonder
I think you can. Walking is just for how much length can you travel with weight you selected, and try to progress next time. But i think you can just stand with weight, and try to progress in time holding that weight. :)
+Mr93Suki actually walking makes a lot harder since your core has to stabilize so u dont fall to one side or the other
+Iago Borges Make sense :)
On the lines of what Iago said, I believe Jeff Cavaliere suggested doing the farmer's carry with uneven dumbbells to further stabilize the core
Love farmers walks but I hate doing them with dumbbells as they get in the way of my legs as I walk! I prefer doing them with kettle bells!
walkwithred kettle bells? Nice, would this work different with kettle bells?
@@heidibenner1577 it works the same
Pinewheel thank you. I think what I meant to say was that I was wondering if the kettle bells work better. In the sense of the way that they hang at your sides.
@@heidibenner1577 i don't think there's a huge difference since heavy kettlebellls are big, best thing would be using a trap bar probably
I really like the farmer's walk, but unfortunately I've found that doing them leads to more fatigue than usual on the days post workout...
You could also just do static holds if grip strength/forearm gains is your primary aim.
Thanks for the tip, Sean, but my primary aim would be trap gains, and doesn't static movement increase fatigue? At least that's what I've read.
pastelisland how would that be so? Static you're standing still, just working traps forearms and core while a normal walk is gonna hit just about everything and you're moving
👍
Start climbing if you want to increase grip strength. Nothing can be compared to that
Just walk like Jack Webb in the old Dragnet series.
Kettle bells..this excercise is the Sin!
What if you're just using plates
That's what I do
You need to use less weight so it works the forearms more, but less on the stabilisers
what weights u use for dis exercise?
This was filmed at the gym in my condo and they only go to 70's so had to use those. Typically I'd probably use 100-130's depending on the distance.
well i use 10- 10kg in both hands 😅 i dont have more weights. can i still use them nd expect to get progressive overload?
If I use hook grip does it defeat the purpose?
In hitting your forearms yes but not the other benifits
What Bob said.
which are the other benefits?
he says in the video
I would like to call it grocery shopping farmers walk
I did farmers walks all day during harvest from sun up to sundown. Why are these people making videos about it and paying facilities to let them do it? My uncle needs help on the farm, he’ll pay you at least minimum wage. He has a dozen new cattle he needs help with
😅😊