How To Do The Farmers Walk Exercise PROPERLY (Step-By-Step Tutorial)

Josh from Colossus Fitness and today I'm going to be showing you how to do the farmer's walk. In theory this is an easy exercise but there's quite a few ways to do this wrong and actually shortchange the benefit of the exercise. So let's waste no time and I'm going to show you how to do it right. So first and foremost you're going to want to use a weight that can challenge you. The goal here is to be able to do a couple laps. You don't want to do a ridiculous amount of laps. You want challenge in the forearms, you want challenge in the traps and you want to practice moving under load. For me you'll kind of range. I usually use like 60s to 100s. I do have more strength and obviously the heavier you go you could shorten the distance. So there are two things at play weight and duration right. Basically for duration I would generally say 20 to 30 seconds is a good duration to do this movement. When you find a good weight you can always start lighter. You're going to want with best practices here you're going to deadlift them up and that's the first common mistake. Because people are doing farmer's walks they won't put much thought into actually lifting up the weight. They'll lift it with their back and they'll actually end up hurting themselves. Especially if you're using a more difficult weight. So avoid that. Best practices, butt down, deadlift them up with a good grip. The next biggest mistake I would say is actually using wraps. Wrist wraps or wraps whatever you want to call them. Because you're actually going to lose a lot of the benefit. The beauty of this movement it's a great way for me to actually challenge my forearm strength. My ability to hold weight for a longer duration. It's going to feed into your deadlifts. It's going to feed into your heavy rows. So don't short change yourself. Use a lighter weight. Learn to balance through it and now we're going to get into the movement. We're going to switch over to a voiceover. Real quick I want to give you a gift before we jump into this movement. If you want to improve your form on every exercise. Have an actual cheat sheet in your pocket. Personal trainer with you at all times. Follow me on Instagram at ColossusFit and message me the keyword form guide. I'll send you my free form guide. I'm checking my dms all the time and I want to help you get more gains. So once again make sure to follow me and shoot me that message to grab that offer. Now into the farmer's walk. All right so what you're going to do is pick up those weights with confidence here. As I had mentioned because you don't want to actually have that chest fall forward. Now that you're standing with the weights you want your arms fully straight. You want a nice grip around that dumbbell. So you want to make sure your thumbs all the way around with a firm confident grip. You don't want them slipping your fingers because that is where you could drop them onto your toes. Once you reach the distance you're appropriate with it'll be different every gym. You'll turn around just like that and notice I'm trying to keep my chest high. Not letting my back come into it. Squeezing my glutes. Walking with confidence and then just the same putting the weights down with absolute confidence. Boom! Now you know how to do a perfect farmer's walk. It's one of my favorite movements like I said. So go out do it properly. Don't be lazy. Avoid those common mistakes and if this video helped you please smash like. That'll get it out to more people. Subscribe and make sure to check out my other videos. Peace out!