Exercise of the Week: Farmer's Walk

July 28, 2010

Forearm strength is critical for proper upper body function in sports. Skills like throwing a baseball or football, hitting a tennis ball or slapping a hockey puck require tremendous grip and forearm strength.

The forearm is composed of several different muscles that move the hand and fingers and also work with the biceps and triceps to flex and extend the arm at the elbow. The lines you see on the top of your hand when you spread your fingers are tendons that connect the fingers to forearm muscles.

Without sufficient forearm strength, your ability to grab hold of a ball or stick and generate power will be limited. In addition, weak forearms and grip strength may prevent you from getting the most from your strength training program. You may want to perform 10 Pull-Ups, but if your forearms give out before you reach that goal, you will fail to make strength gains in your other muscles that contribute to the Pull-Up.

Start incorporating Farmer’s Walks into your exercise routine to simultaneously strengthen your forearms and grip strength.

•    Start with medium-weight dumbbells that you can carry for 30 to 60 seconds
•    Hold dumbbell in each hand
•    Keep arms straight next to sides
•    Walk in straight line and maintain good posture
•    Keep core muscles tight
Distance: 30 yards or until you can no longer firmly hold weights

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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