The Farmer’s Walk is an oldie but a goodie.
If you’re looking to build crazy grip strength (aren’t all wrestlers), this is one of the best exercises you can perform.
If you’ve read my blog you know I prefer building grip strength with pulling movements.
If you don’t, read this post- How To Improve Your Grip.
However, the Farmer’s Walk is one exercise that I’m a big proponent of, despite it not having an upper body pulling component.
The best parts of the Farmer’s Walk- it doesn’t require any special equipment and you can do it almost anywhere!
Yes, there are special handles that you can use.
But to be honest, dumbbells work just fine.
I don’t have wrestlers start using the handles until they can walk with the 130-pound dumbbells in my gym.
And since the path they walk is a lap around the facility (a good distance), usually the dumbbell variety we have is more than sufficient.
Alright, with that said, here’s a quick pic of me holding dumbbells (because I know you just can’t picture the exercise, lol).
This is precisely why I love Farmer’s Walks- they’re so easy they don’t even need much of an explanation.
Just pick up a pair of dumbbells and walk.
Don’t over-think the distance. Or, plan on going for a certain time.
Just find something that works for you and go.
I would say walk for a distance that allows you to hold the dumbbells for at least 10-seconds.
The trip around my gym probably takes about 20-30 seconds depending on how fast you’re walking.
Wherever you decide to walk, just record it. That way you know when you’re getting stronger.
You can even have multiple distances you walk and have records for each one.
Regardless of what you choose to do, make sure these are a mainstay in your program!
Anyway, to finish, here’s an awesome video of the World’s Strongest Man to give you an idea of how things should look when you’re pushing yourself.