Farmer’s Carry Instruments

Training Powerlifting
21

Well im speaking very specifically about lower traps. I’ve long had big upper traps, but I didn’t realize for a long time they traveled so far down your back and completely neglected the lower portion. IME upper and lower traps don’t develop with the same motion and can almost be considered separate muscles.

EDIT: so based on that diagram, I am speaking incorrectly, I didn’t realize lats were “mid back” I always considered it to be a part of the low back. I guess I’m not up to date on my anatomy. When I say mid back, I’m referring to lower traps and rhomboids

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22

Thanks man. I’ll incorporate some wide grip rows. Something I’ve never done before

23

Were glutes also an issue for you? I always thought that was more the problem with my posture than hamstrings

24

They’re really humbling when you first start doing them. Don’t load up a ton of weight, focus on really using your upper back (lower traps) by keeping elbows high, if you rotate your elbows down and turn it into a low row you’ll use mostly lats

EDIT: also, don’t rotate your elbows TOO high or then you’ll be getting into your rear delts

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25

Fair question, and yes, glutes were an issue for me as well, but those are still an issue and I have much improved posture with much better hamstrings. I’m still working on strengthening those, I’m trying to build a bubble butt :laughing:

2 Likes
26

I have the implement but actually prefer my 124 pound kb. I mix it up

27

Man, if we’re talking preferences, I’m going straight to Taco Bell, haha.

28

Which implement do you have? Sorry, I’m new to this farmer’s walk game :relaxed:

29

Mine is a fixed rotating handle apparatus. A bit like a trap bar but sits much higher…

20220326_154058_HDR
20220326_154058_HDR1920×1440 321 KB

Next to the dip bars

5 Likes
30

Is that a Viking Press machine?

31

Yes sir

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32

Working on a program emphasizing hamstrings/glutes and mid-back. The focus is gaining muscle, but really doing so to improve posture.

Some movements I’m thinking I’ll include:

  • Glute Ham Raises
  • B Stance Barbell RDLs (recovering from hip surgery keeps traditional DLs off limits at the moment)
  • Lying Leg Curls
  • Sled Push (long stride, drive off heels to activate glutes)
  • Wide-Grip Rows
  • Cable Rows
  • Band Pullaparts
  • Farmer’s Walks
  • Sandbag carries

Thoughts?

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33

GHR is hard as fuck if you have weak hams (ask me how I know lol) so if you can do them assisted, maybe try that out.

You could use single leg RDL’s or slider leg curls. Both of these are much easier but can still be tough/taxing on hamstrings.

I’ve found that being able to do non machine accessories is better for mobility and ROM than machine based stuff. You cannot always substitute bands/db’s/BW for machines, but you often can. And it can be equally or more effective.

Otherwise (aside from GHR) what you have picked out looks pretty good.

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34

The “Nordic Hinge” is kind of a neat move, somewhere between a back raise and a glute/ham.

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