Farmer's Walk

طريقة الأداء

1. 01There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
2. 02After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
3. 03Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.