lift slop, get big

THE “FARMER’S WALK” IS A CLASSIC BODYBUILDING LIFT and one of my favorites. It will create tremendous size and strength in your forearms, as well as overall power and strength.

>The name for this exercise originates from the close resemblance to farmers carrying heavy buckets of slop or milk great distances.

Learn how to do it…To perform a “modified” farmer’s walk, pick up two heavy dumbbells (as heavy as your grip will allow) and begin walking in a figure-8 pattern for 30-60 seconds. Maintain good posture throughout the lift (do not allow your shoulders and back to slump). Do 3-5 sets.

Use the heaviest dumbbells you can safely manage, without risking your form.

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