Farmers Walk

http://www.abcbodybuilding.com/exercise3/farmerswalk.htm

Does anybody have experience with this excercise, I tried it today with 60lb DBs, I have real weak grip and small wrists only 6.5"!

I was doing stiff legged deads at 185lbs and my hands were giving out first, I don't want to use straps, i want to strengthen my grip and forearms, I've also started wrist curls.

i love wrist curls... have you tried Reverse Wrist Curls?

“Criticism is something we can avoid easily by saying nothing, doing nothing, and being nothing

Hammer curls also hit foremans realllly good

Aint nothing to It, but to do It.
Age: 17
Height: 6'4-5
Mass: 238lbs
Goal: 250lb

Favorite Exercise: Squating w/ my belt

I find farmers walks much better than wrist curls. I've been doing farmers walks and such ever since i dropped the chalk and picked up the wrist straps.

My female friends kept bitching about my calices :(

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

Ya i do hammer curls, wrist curls, reverse wrist curls and now these.  I really feel my forearms need work!

The farmers walk is a good overall development for the forearm, and small wrist doesn't mean you have a weak grip my wrist are only 6 inches and i have performed the farmer walk with 115 in each hand, and even if you increase your forearm size it is not likely your wrist is going to get much bigger.
 
The best forearm exercise for overall development is the wrist roller (unfotunatly it requires a special piece of equipment) in my oppion. Hammer curls are good for the forearm, but you can't fully maximize it for your forearm, so I tend to use a leverage bar (barbell with weight on end contact me for how to perform exe.). Reverse forearm curls are also benificial for the top development of the forearm.
Forearm curls are also very good.
 
A similar exercise to the farmers walk i came across some time ago is the wrist twist, unlike the farmers walk you stand in place with really heavy weights in hand, and you simply twist your wrist untill you can't keep a grip on the weight that well.
 

If you want great grip strenght and forearm size you can do two execises that work great.  One is use an IVANKO Super Gripper.  You can purchase it at www.prowriststraps.com/super_gripper_ivanko and another thing you can do is climb a rope with just your arms.  I hope this helps.
 
Wolverine

At my university's gym, there is a machine where you sit on a chairlike bench, you load plates onto a bar, and you grip the bar with your palms repeatedly.  Don't know what its called, very effective.

I think I get my farmer's walk in whenever i do dumbell shrugs, or immediatley try to put db's up after incline press LOL. It's more of a "holy sh*t i'm about to drop this weight" kinda of a walk

Age: 23
5'10 186.5 lbs.

"K.I.S.S. - Keep it super simple"

The farmers walk is a good overall development for the forearm, and small wrist doesn't mean you have a weak grip my wrist are only 6 inches and i have performed the farmer walk with 115 in each hand, and even if you increase your forearm size it is not likely your wrist is going to get much bigger.

I've done FW's with over 250 pounds in each hand... try walking very far with that kind of load! I did that with some FW bars that I built that I could handle a lot of weight on. Heavy FW's are really a grip strength exercise; they kinda remind of of walking squats!

certified Captain Of Crush
certified GripBoard Mash Monster
1st person to complete the Emerson Challenge
Winner of the t-nation 'Are You A Grip God?' contest
Heavy Grips GRIPPER KING - October 2005

yea thats a grreat excersise but its killer on ure hands i did it one time and the skin on my hand actually just tore

ORIGINAL: Vario

At my university's gym, there is a machine where you sit on a chairlike bench, you load plates onto a bar, and you grip the bar with your palms repeatedly.  Don't know what its called, very effective.

 
We've got that at my World Gym also... very nice machine... I like to grab the barbell grippers and squeeze those together rapidly and alternating slowly in between sets... really puts a hurting on your wrists and forearms.

6'1.5/23yo - 12/14/06 - 206.2lbs

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