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Improving Grip Strength with Farmer’s Walks
How to Take Your Man Strength to the Next Level.
By Evan Clark, NSCA-CPT
It is time to take your man strength to the next level. Since the dawn of man, the ability to carry a heavy object from Point A to Point B has been used as a measurement of one’s “manliness”. In survival situations and daily tasks, humans have been forced to carry heavy objects at their sides. Grip strength, consequently, is crucial to performing many physical activities effectively. Whether free climbing Mount Vesuvius, shark wrangling, returning from a hunt with a fresh slaughter, or carrying bags of steak and whole milk home from the market, a person’s grip strength will dictate their efficiency in the task at hand.
Aesthetically, strong forearms make it easy to spot someone who works a physically demanding job. Fishermen, ranchers, construction workers, firefighters, and a plethora of other professions demand large, functional, Popeye the Sailor Man forearms. Professionally, a strong handshake displays your confidence in your abilities and worth. Now, I am not saying you should go around playing handshake chicken (both shakers squeezing hard until someone subdues and says, “uncle”), but people with firm handshakes tend to be taken more seriously and given more initial respect (though keeping that respect is up to you).
One of the best ways to train your grip is the Farmer’s Walk (also called Farmer’s Carry). This amazing exercise has been a longtime feature at strongman competitions and midwest family barbeques. Building strength in your forearms and grip strength will greatly improve your deadlift, pullups, rows, cleans, snatches and other pulling exercises. The farmer’s walk will also attack your core stabilizers, shoulders, upper back, glutes and hip abductors. This simple movement is an amazing full body exercise that will get your heartbeat racing and forearms more juiced than fruit in a blender.
FARMER’S WALKS
Tools:
Tools: Two dumbbells, kettlebells, buckets of sand/dirt, heavy bags of bulk season groceries, fresh caught yellowfin tuna (only if in season)
Movement/Form:
Movement/Form:
1. Grab the two weights of your choice. Using deadlift form to initially lift up off the ground (to protect your back), clench the weights with a nice full grip and stand up letting the weight hang at your sides.
2. Pull your shoulders back, retracting your scapulas. You want a big chest, but don’t over exaggerate the arc in your spine. Keep your head and cervical spine in line with the rest of your back. Don’t let your head tilt forward.
3. Walk from point A to point B. You can walk a distance across the gym floor, up and down the stairs, or across the Great American West.
Variables: Weight, distance, speed, time
Comments
Posted by Lee Guy on Dec 10, 2012
How did i know Marius would be in this post lol
Posted by Skye on Nov 11, 2012
Excellent update MAS! Glad to hear that my sgotesuign proved fruitful. It’s great that the outdoors HIT is working so well for you. Hill sprints are my absolute favorite workout too. As a recovering distance runner I look back and laugh at all the mainstream running publications which used to caution against fast uphill running. There’s so much more benefit and so much less impact trauma from sprinting uphill than on level ground that the two aren’t even in the same class in my book.Keep up the great work!