This strength training exercise does not require a farm. These Pro Tips will show you how to perform the farmer’s hold.
You want to bring the farm to your gym? You can exchange hay bales and dumbbells with the farmer for a carry exercise. The farmer’s hold is an exercise in strength training and conditioning. This exercise will challenge your core and help you improve grip strength.
Jowan Ortega, a performance enhancement specialist, says that the farmer’s carry is a strength- and stability-enhancing exercise that increases an athlete’s overall work capability. This will allow an athlete to do more work and build strength, endurance. You can use either dumbbells, or kettlebells for this exercise. Two dumbbells of equal weight are required. The weight of the load will depend on your personal preference and comfort level.
Start by bending your knees to lift your weights. Make sure your knees are bent and your head is not pointing towards the ground. Good form will help you start the steps to the farmer’s carrying.
Once you have one hand, pick up the other.
- Keep your weights close to your hips and stand tall. You should keep your arms straight and not bend.
- Your shoulder blades should be pulled down. This will create a neutral spine.
- To prepare for movement, brace your core.
- Start to walk slowly in a straight line. You should keep your spine neutral, and your shoulders and back should be straight. Avoid slouching and leaning forward.
Ortega recommends that you avoid moving from one side to the other and keep your natural gait. You should not accelerate your pace, but keep it casual and slow.
Ortega states, “You will complete this exercise for a specified distance, number or time.”
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one-on-one training, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals!