The Farmers Walk predominantly works the:
- Upper back and traps
- Grip strength
- Unilateral leg strength
We train the farmers carry just like any other lift. If your max farmers carry is 100kg for 15 metres then you can train it similarly to how you would train using percentages for a 1RM.
For example, 80% x 4 would be 80kg x 60m total distance. This distance should broken down into multiple sets ideally 4-6 sets.
Other exercises that help:
- Static farmer holds
- Hanging from a pullup bar with just your finger tips for time, you can add some weight using a dip belt for increased difficulty
- Hercules holds
- Making sure that your forearm muscles aren’t very tight. Don’t forget your extensors, this can make a significant difference to grip strength.
View this post on Instagram
@ayshea510kg aka Queen B taking 90kg per arm for a stroll on our new track. Fancy checking out our new facility why not come along to our opening day this Saturday with a strongman/woman competition running for entertainment and let’s not forget the bbq ? find an event link below and in the bio!! https://www.facebook.com/events/425730877873068/?ti=cl #galway #galwaypowerlifting #galwaystrengthandperformance #galwaystrongman #galwaycity #galwayfitfam #irishfitfam