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Video Summary:
The "Farmer's Walk" For Bigger Forearms & Traps
http://www.SeanNal.com/articles/training/farmers-walk.php
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.
