Exercise Database

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Course: PHRE 5003 – High Performance Training Movement Pattern: Whole Body Target: Quadriceps Synergist(s): Hamstrings, Transverse Abdominus, Trapezius
Exercise
Regressions: Progressions: Bottoms Up Carry

Equipment: Dumbbell
Description:
  1. Start with a neutral spine, with the core engaged.
  2. Grip the dumbbells as tightly as you can.
  3. Start walking with a relatively short stride (12-18″), this will provide a stronger support base.
  4. Avoid craning your neck or looking side to side; keep your ears directly over your shoulders and hips.
  5. Walk for as long as possible until grip fails. Ideally, this exercise should be performed in a space where it is safe to drop the weights to the floor if necessary.

Variations

  • Suitcase Farmer’s Walk: Hold a dumbbell on one side.
  • Trap Bar Farmer’s Walk: Use a trap bar to allow for increased loading and less likelihood of the weights banging your leg.

 

Common Error(s): Not engaging core
Spotting:
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