Dumbbell Farmer's Walk
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Forearms |
| Secondary Muscle(s) | Abdominals, Glutes, Hamstrings, Lower Back, Quads, Traps |
| Equipment | Dumbbell |
| Emphasis | Compound |
| Type | N/A |
Dumbbell Farmer's Walk Instructions
- Position your feet just inside shoulder-width.
- Place a pair of DB's outside your feet.
- Assume a strong lifting position:
- Core is braced.
- Glutes are active with a slight knee bent.
- Shoulders pinned back with your chest up.
- Neutral spine with your ribs stacked on top of your pelivs.
- Bend/hinge at the hips to grab the DB's
- Your back remains flat/neutral throughout. There is no arch or rounding in your spine.
- Grip the DB's with your hands in a neutral position. DB's are still at your sides.
- Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
- Raise your hips slightly then lower.
- Activate your upper back & lats by pinning your upper shoulders down and back.
- Screw your feet into the floor.
- Take a deep breath and fill your stomach with air.
- Drive your feet through the floor and stand up.
- Look straight ahead and walk for the desired distance.
- Always look straight ahead, NEVER DOWN/UP/SIDEWAYS
*Tips*
- Achieving a proper setup and maintaining your core tightness from the start is vital before you even take a step with the weight.
- Avoid arching your back excessively. This is false sense of core stability.
- Keep the DB's close to your center of gravity. Do not let them stray in front or behind you.
- Maintain the neutral hand position from the start.
- Avoid taking long strides. Keep your steps short.
- Take controlled, short breathes to maintain core stability.
- Don't try to hold your breath from start-to-finish.