I want to add farmers walks into my routine. Can someone explain the proper way to do them? How many sets are usually done and how far do you walk with each set?
Those who have been doing this exercise, what results have you gotten by adding them? Any hypertrophy or is this mainly a strength/endurance exercise?
Thanks!
Googled"Implementation: Grab a pair of heavy dumbbells. Pick a spot in the gym and walk there and back to the rack. Set the weight down right before failure. Though this may seem simple, its extremely effective! The key is to choose a weight that only allows you to walk for about 30 to 70 seconds, or rather causes your grip to fail in that time frame."
On my forearm or arm day (depending on which routine I’m on) I add 3 sets at the end of the workout.
I use 100lb dumbbells, so I find the best way is to grab them where they are on the rack and immediately start walking to the very end where the 5lb dumbbells are, don’t stop, turn around and walk back to the spot to return the 100’s. WALK USING BABY STEPS to increase effectiveness.
In total I walk about 50 feet for each set which lasts about 30-40 seconds.
Picking them off the floor for each set just uses more effort and I’m not wanting to work my back or legs at that point, hence why I return them to the rack between sets.
They will add size overall. But the biggest benefit to them is grip enhancement. All of a sudden those barbell shrugs, alt DB curls, barbell rows, pullups, etc which all require a strong grip, are a little easier.
By adding the farmers walk I was able to get rid of the wrist straps during my pullups after about 5 weeks. Who knew that wrist straps were behind all the wrist pain I was having for months!
Finally my back would fail before my grip would.
hope that helps