Farmers Walks

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    Farmers Walks

    Morning all,

    I've been adding farmers walks to my gym routine along with dead hangs.

    For farmers walks using dumb bells, I started with a pair of 20kg dumb bells.

    I walk for 1 minute, rest for 1 minute, and repeat this for 11 minutes - walking 6 minutes in total with the dumb bells, and a total of 5 minutes rest.

    Since starting the farmers walks, I've moved up from 20kg to 25kg weights. I've noticed huge difference in my forearms (as well as shoulders and traps) - they're beginning to fill out due.

    Problem I have, is that the gym I use only has dumb bells that go up to 25kg - there is no higher weights to use.

    My question would be how can i continue to develop my forearms with farmers walks without being able to up the weight?

    Would walking for a longer period of time with shorter rest time between sets develop the forearm muscles? Or would this only benefit my endurance?

    My forearms are stick thin, so the primary goal here is to bulk them up.

    Cheers

    #2
    I often add farmers walk with 50lb dumbbells when doing legs, I walk in a figure 8. For forearms I do wrist curls both ways and also find when pulling (rows) the V1 vertical handles (image link, I have the handles set back) they work my forearms pretty good. Zoitman curls are also good for forearms, I do a double DB variation in various directions.

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      #3
      Originally posted by thinman View Post
      I often add farmers walk with 50lb dumbbells when doing legs, I walk in a figure 8. For forearms I do wrist curls both ways and also find when pulling (rows) the V1 vertical handles (image link, I have the handles set back) they work my forearms pretty good. Zoitman curls are also good for forearms, I do a double DB variation in various directions.
      Thanks brother. I've been looking at other forms of loaded carries such as goblet carry, kettle bell bottoms up walks and overhead dumb bells walks. Looks like they could do the trick as well.

      Will give the zottman curls a go as well.

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        #4
        TC1 The Zottman curls (I always spelt from years back as Zoitman) are done in a variety of ways, when the arm(s) come down you can cross over like arm wrestling someone (inwards) or away from the body to the sides a bit.

        When I do under grip barbell wrist curls I keep the thumbs under the bar as well, known as the Larry Scott method. My apartment building exercise room only has dumbbells 5 - 50 lbs and the V1 machine. I don't like dumbbell wrist curls, so use the floor level pulley attachment with short revolving curl bar, with my back to the machine pull between my legs and squat parallel and have forearms on thighs.

        I used to have them hand grip springs which you can squeeze and hold.
        Click image for larger version  Name:	exercise%20ll.jpg Views:	1 Size:	229.2 KB ID:	544522

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          #5
          You can also change grip type. Take a towel and loop it around the handle and then hold the towel. This will change the angle of your grip. This can also be done from the pull up bar.

          There is also the method of wrapping something (the towel works decently here as well) around the grip of the dumbbell to make the grip fatter and harder to hold on to which will also strengthen the forearms.

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            #6
            Thanks very much all, will give these a go! Ive been looking at other variations of loaded carries too - goblet carry looks like it might do the business for arms & shoulder girdle!

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              #7
              Changed it up a little yesterday.

              - With 25kg dumbbell, I did goblet carry for five minutes (30 seconds carry, 30 seconds rest - 5 mins in total)
              - Using the same dumbbell, I then did zercher carry five minutes (30 seconds carry, 30 seconds rest - 5 mins in total).

              Repeated the above circuit 4x times before finishing off with 3x 30 second deadhangs.

              Arms, upper back and shoulders are ruined today.

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