why didn't you tell me about farmers walks? well let me tell YOU about them. i often hear people hear bemoan their forearm strength. farmers walks are the cure. and maybe the only cure. i now realize that your forearm muscles do very little besides squeeze your hands shut.
i walked down the dirt road to the road just holding a 30lb weight in each hand. i thought i was going to walk to the end and back a few times. wow, nope. by the time i got there, i was about to drop the fucking weights, and i couldn't feel my hands. my forearms, and to a lesser degree my biceps, were on fire.
i needed a rest before i walked back, so i sprinted back down the road and then walked back to the end of it, picked up the weights, and walked home. by the time i reached my front door and put them down, i was gasping for air, breathing very fast, i couldn't feel my arms.
i get back inside. i try to make dinner. i can't grab things. it's not a 'pain or injury' hurt, but the nerves are fired and the muscles exhausted. i can't hold onto things. i find that it's a bit difficult to keep balance. i try to use my computer. it's hard to click and move the mouse or type.
i've never felt my forearms turn to jello like this. farmers walks, emphasizing distance over weight, are the only way to do this. i'm pretty excited about how much forearms and hand/grip gains this is going to result in. my fucking fingers-muscles are on fire. this is going to improve my guitar technique.
you are hereby commanded to incorporate farmers walks into your regular exercise routine.
Can confirm farmer carries are a fantastic exercise. Functional strength exercise AND you feel powerful doing it with heavy weight. I have shit grip strength so I do 65-70lb Dumbbells and go about 30 yards 6 times.
I like using this workout as a finish And a weird form of cardio, because it really does take the wind out of you.
Michael Ross
Well done, user.
Go heavier next time, if you're still standing after 50 meters go even heavier.
Caleb Lewis
How far is this stupid dirt road example
Also >30 pounds >farmer's walk
More like gardener's walk you fucking faggot
Cooper Clark
Haha even though I go to the gym 4x a week, carrying my weekly shopping home (1 mile) is always my toughest work out.
Might buy some actual weights and do this on my off days. Good thread OP.
Josiah Jackson
it could be a 30lbs plate you fucking faggot, ever tried pinch holding on of those while walking?
Dylan Young
Where do you live that they have 30 pound plates you DYEL faggot
Ryder Hall
...
Henry Collins
yeah, i don't think it's a good idea to do it before other exercises. you might drop something.
i did about half a mile with a pair of 30lb dumbells, when that stops doing the trick i'll go out and get 50lb dumbells.
quarter mile or so. i dunno man, i'm not very strong, but i'm working on it. i almost didn't make it.
Charles Collins
we thought you already knew
Brandon Fisher
Alternative, rock/wall climbing Same type of forearm burning
Joseph Gonzalez
>before
I said I use it as a finish m8
Tyler Butler
say it to me fukken face, i'll hook u in the gabber m8, i sware on me mum
Jack Reed
>tfw temperatures outside dropping to -20c soon Can I just hold the weights without walking? It's not necessary to walk, right?
Hudson Miller
you never had a job where you had to do physical work huh?
Jace Cooper
mmh i bet it would be. i wish i had a rock wall.
are you kidding that's perfect temperature for exercising
t. air conditioner in january
yes, i certainly fucking have.
Liam Allen
Not that user, but:
Ya don't need to walk if you are pinch holding things - you will feel the burn with appropriate weight.
Also my gym has rubber plates with holes for holding, so grabbing X weight through them would be similarly to the piggy picture above, whereas pinch holding it would be different.
Brandon Rogers
...
Alexander Price
Kek
Luke Flores
Yeah mate these are great. And if you don't have farmer's bars in your gym just use dumbbells or a trap bar.
Another GOAT cardio exercise for powerlifting is the prowler. I'm lucky my gym has one.
Owen Baker
dude that looks amazing. i'm gonna have to build something for this. imagine how hard you'd be able to push someone if you were used to shoving around 900,000 pounds.
Nathan Thompson
why do those barbells have handles? why doesn't he just hold the barbell?
Jordan Wright
Makes it less likely to tip one direction or another while he walks. It's a physics thing that an user who majored in engineering could probably tell you.
I have never done a deadlift or squat and don't have any of the issues I hear about on here. If your body is baby tier test and you actually WORK HARD you can be normie fit with nothing but curls (many variation's) bench, flies, farmer walks, push ups, sit ups, and OHP. Any one who says anything beyond that is 1. Working for a greater physique than is typically accepted as normal 2.Following the advice of someone who does 3. Is a meme and doesn't know that core lifts done well beat out 100 weird ass exercises you haven't mastered. Also I don't use machines ever but they have their place.
Levi King
i agree with this philosophy of conservative minimalism in exercise.
that being said i'll still deadlift and squat, because i'll have access to a college gym soon, so why not.
Benjamin Myers
WHY DIDN'T ANYONE REMIND ME TO DO FARMER WALKS. NOW I HAVE TO REMAKE MY ROUTIEN EXCEL SHEET.
>image related when i get to spend a friday night doing spreadsheets.
Ryan Cook
Is it acceptable to do this in a treadmill? My gym isn't large enough to really walk around much in.
Oliver Taylor
hmm, i don't see why not!
Lincoln Johnson
Just reminds me of a green text of a guy doing treadmill sprints holding a bar overhead to mess with resolutioners
Easton Campbell
You'll probably be asked to stop because if you drop one, you'll damage a very expensive machine
Connor Richardson
in addition to trashing your forearms, farmers walk will hit your traps hard
Ayden Nelson
i can just imagine what i would look like in an upper middle class neighborhood walking down the street with those
Hunter Murphy
You don't need to worry that much You wouldn't go further than the end of the block and back
James Ward
>friday
how much of a shut in can you possibly be?
Hudson Ward
i live at the top of a hill. would i have to drive my car down to the bottom to pick it up?
Austin Peterson
Farmers walk up and down a steep hill would be an awesome exercise.
Samuel Young
ur one cheeky cunt m8
Hudson Lee
farmers walks are surprisingly hardcore.
juicy forearms here i come
Mason Robinson
If theres any lift that would make you shorter, it would be the farmers walk
Justin Jenkins
now i'm worried my forearms are small
Colton Howard
Spotted the manlet that's worried about his 1/2"
Jordan Parker
is it possible to do these in my room if i walk back and forth?
Mason Davis
yeah, but turning changes things a tiny bit with momentum, and if you walk in a small circle, the arm on the outside will develop disproportionately due to centrifugal force. you can counter this with the coriolis effect by walking counterclockwise in the northern hemisphere, and clockwise in the southern hemisphere.
Nicholas Bailey
what about just walking forwards and then backwards?
Asher Nguyen
as long as you're going north-south
Austin Lewis
But going South is like going downhill
Jace Parker
well, if you walk north-south, you're still straining sideways because the earth is spinning. but if walk east-west, then gravity is actually lower on the side facing the north pole if you're in the norther hemisphere, and the south pole if you're in the southern hemisphere.
Isaac Jenkins
>fingers-muscles
there are no muscles in your fingers dipshit
Brayden Murphy
...
Robert Cook
bullshit, they might be small but they're there.
Dylan Sanchez
I want to follow your advice but I'm concerned about the gravitational pull exerted by the moon. How should I coordinate my farmer's walks with lunar cycles? I live about 30 miles from the ocean if that helps.
Ayden Evans
Exercise at midnight during the new one
The moon Earth and Sun will be aligned to pull your weights down Now you're training like Goku
Jackson Myers
Don't forget about room temperature. Metal dilates when it gets hotter which means that the weight will shift as the temperature keeps increasing due to the friction with the air as you walk.
Evan Murphy
unless you live near the shores, i wouldn't worry about the oceans. but if you do, walk towards and away from the ocean, not along it.
since the moon is overhead, pulling on you, it's a major gains goblin. but at the very least you should attempt to orient with the moon directly in front of you or behind you, to avoid working one side more than the other, since it's not directly overhead.
if you're near a north-south shoreline, you'll have to compromise, and do your walks along a n angle that is in between the moon and the shore. ideally, you'd be near a east-west shoreline, so that you can walk with the moon and shore either in front or behind you.
and you should probably see a local medium to consult your horoscope, that sort of stuff is beyond me. i'm sure there are experts on Veeky Forums and /x/ that would be able to better assist you in your farmers walk orientations.
this would be a valid concern, except i think it helps your gains. you might be able to attach fixed horizontal umbrellas on your weights in order to increase drag.
Elijah Ortiz
pro tip, relax your traps and shoulders as much as possible when farmer walking
William Barnes
Having strong and larger leg and back muscles are nice for every day stuff. You can also eat more with more muscle.
Oliver Allen
I'm still reading up on this but I am blown away that it looks like there's no muscles in your fingers.
Liam Ortiz
Guess there is a lack of strongman training here. I did 230lbs per hand for 50ft in 8.4 seconds today.
Samuel Diaz
But weight shifting can alter the balance and compromise the exercise. One needs to take this into consideration and compensate for it when doing Farmer walks.
Chase Brooks
wrong. Shoulders tight, down and back.
Jordan Powell
i did 30lbs for roughly 2640 feet, it took me about 10 minutes. that's 79,200 footpounds of work. 79,200 divided by 600 seconds = farmer force of 132.
you did 230lbs for 50ft, in 8.4 seconds. that's 11,500 footpounds of work. 11,500 divided by 8.4 seconds = farmer force of 1,369.
Josiah Perry
How will you let down the weights to stop the treadmill from moving?
I think my solution would be to tell the front desk person that I'll just be in the parking lot with the weights and give them my gym bag or something as collateral so they know I'm not a gains-goblin.
Justin Lee
Your finger extensors and flexors are all forearm muscles. There's muscles between your metacarpals but it's not like you have finger-biceps on your middle knuckles or anything.
>source: currently a first year pleb med student
Ryan Baker
so what you're telling me is that grip strength is directly proportionate to your forearm strength, or rather, that they are one and the same?
forearms = grip, exclusively and singularly?
Samuel Myers
Pretty much. When you train your grip, you're working muscles that are in your forearm. The only muscles in your hand itself are ab/adductors that move the fingers side to side.
Jackson Morgan
>babby's first a&p class while this is true, dont forsake the existence of tendons. in fact, even the bones in your hand increase in size and strength due to wolff's law, and so do the tendons due to david's law. the actual muscles in your hand are also important in keeping your fingers and hands safely steady and secure. your hands are a large site of where the big stuff happens even if the actual big muscles themselves are in the forearm.
Ethan Cooper
dude, are you telling me that hand gains are a thing? this is awesome.
Andrew Davis
marginal gains are possible, yeah. check out the hands of anyone who does physical labor over a long period of time. the bones and tendons in their hands increase in strength and size.
Logan Clark
>The only muscles in your hand itself are ab/adductors These mother fuckers don't know about lumbricals
Gabriel Harris
Might as well brag about squatting the bar for 50 reps while I did a triple at 405.
Jaxson Allen
the anconeus is my favorite new muscle. mine grew from chins and deadlifts
Hunter Williams
Took ur advice
Thsnks u Op
Zachary Powell
>can't grip In rock climber terms, it's called "pumped". I forget the actual term but it's some sort of acid in your arms making them swell up and basically refuse to cooperate. It's pretty normal if you haven't trained your grip strength.
Kayden Murphy
>why didn't you tell me about farmers walks?
I've been shilling walks for a while now.
I started with 35 and 50 pound kettlebells (different weights each hand), then 50 and 80 pound kettlebells, then bought a trap bar and now work with 305 pounds. The light weights for distance gives an insane forearm pump and does a lot for endurance while heavier weights not only strengthen forearms and toughen your hands but also fuck your whole body up. Once your grip is strong enough to carry something heavy for distance, it's a great full-body exercise, hitting the back, legs, and abs as well. It's like doing a deadlift but carrying the weight for 20-30 yards instead of setting it back down after locking out. One of my favorite exercises.
Josiah Johnson
>One of my favorite exercises.
truly, one of the best.
i just wish it wasn't so complicated.
Samuel Long
>gardener's walk
Robert Stewart
1. holding it in the exact centre means less likely to tip 2. greater moment arm from vertical displacement counteracts accidental tipping t. engineering student making a guess
Michael Ramirez
holy sheet sauce
Alexander Brooks
It also keeps it from trying to roll out of your hand. Same reason why kettlebells are much easier to hold onto than a dumbbell.
David Parker
Worked on this project as an assistant in a biomech lab, but the guy was a lifter looking at the difference in impact from doing UNSTABLE instead of stable weights.
Basically, instead of mounting plates on a bar, you use an exercise band to hang a kettlebell from a bar and then walk with the bar located on the back of your neck (like a squat). Because the kettlebells swing, your center of mass will move around a lot while you're walking, meaning that you have to use your core to keep yourself from falling over.
You absolutely should have a spotter, since you could fuck yourself up with heavier weights, but it's a great way of working your core.
Zachary Allen
So when doing farmers walk with say, two dumbbells, do you hold each dumbbell a little up? Like instead of hanging your arms 0 drug down to hold them in like a 15 degree?
Connor Flores
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Carter Jenkins
It doesn't matter all that much. Lifting at an angle increases the load due to torsion, but the same effect can be achieved by just increasing the weight.
Easton Morgan
>distance
you do know that its the length of time right, not distance? you could hold them standing still for an hour and get the same result
Lincoln Morgan
Is that nigga natty
Caleb Ward
since it's harder to do progressively heavier weights with dumbells, maybe you can gradually increase the load on your upper arms as you get better at it by lifting them like that/
Christian Rivera
What would a the track length be at say a YMCA around a big basketball court? I go to a club that has a track around what feels like a pretty big area, I farmer walk 50 lb dumbbells in each hand and could probably make it around 1.5 times before i gotta drop em.
Ethan Mitchell
A runner's track is typically a quarter mile per lap but I've never been to a YMCA so I have no idea.
Isaac Johnson
>standing still
You get none of the benefit from stabilizing the weight that you do as you walk and constantly shift your balance as you walk. Not only are you holding them steady against them tipping, you're holding them to your side instead of letting them swing.
Lincoln Fisher
Monkey bars are also crazy for grip strength.
Connor Myers
This guy gets it. Oil rigs reporting in; throw so me chain and rope for 12 straight fucking hours.
Cameron Allen
shit dude I used to swing on those like it was nothing when I was a kid. Now I'm 180lbs and I can bust out 20 pull ups but I can barely get across the bars.
Gavin Young
i don't lift but i want to feel included: the post
Ian Collins
>gardeners walks
Fucking Gold
Gavin Cooper
Yeah what is the fucking deal with that.
I haven't been able to make it across a set of monkey bars for like 10 years now.
Evan Adams
>Yeah what is the fucking deal with that. The deal is that you're a fucking weak ass bitch
t. Am 242lbs with a kid, so train on monkey bar every time I take my son to the playground.
Cooper Ortiz
I go to work for 8 every day and carry stuff on my arms from place to place.. dont need to do any extra..
Zachary Foster
Farmer's walks are GOAT.
Jordan Cook
>why didn't you tell me about farmers walks? But we did. >forearm strength. farmers walks are maybe the only cure >only SNATCH GRIP DEADLIFTS, NO STRAPS Don't say I didn't tell you next time
>[...] You are hereby commanded to incorporate farmers walks into your regular exercise routine Hill sprints and prowler pushes are the tits too if you want to build up some stamina and do conditioning work. From your post I gather that you probably didn't do much of that, or much upper back work either. It's good that you are addressing your issues though.