The Problem with Farmer's Walk for Building Traps
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- Опубліковано 4 жов 2024
- The farmer's walk has some serious limitations.
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DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program.
For all those of you who don't have their own strongman equipment, would like some, but cannot afford any, a lot of it can be made easily out of wood and a few basic metal pieces. For example to make farmers handles you can buy a cheap but strong 4x4 or a piece of electricity Pole, many times you can get scrap pieces of these materials for free, simply cut them to the desired length. Then, screw a strong metal shower handle that you can buy at any home and hardware store into the centre of the pieces of wood. Then, on either end, screw a metal pole fixture or piece of rebar or metal pipe or whatever you want facing vertically up, like the handle, into the wood. Make sure that the metal piping is the diameter of an Olympic plate inner ring or smaller. Then, you can place weight plates onto the metal poles and they will slide down and be kept safely in place by gravity, even if the fit is not snug. This is very easy and cheap to do, and then you can go as heavy as you want. If you are very strong and don't have many weight plates, you can even add another piece of wood below the main piece to make the implement itself heavier.
Thanks for your feedback Nick! Pinning this comment
Nick Kraw or go to an engineering shop and get them to weld so Evans up out of scrap
I welded mine and they fit at least 500lb on each
That, however, is many times the price. I know two skilled metal workers/welders, one of whom is actually a strongman, but they both needed a lot more money to make handles that were functionally the same as mine, except mine were dirt cheap. Metal is better if you can get it though
Read ot to many words but no clear instructions
Good shit man, thanks for sharing
The problem with farmer walks is that they're not rack pulls above the knee
Problem with anything else really.
lol. At first I thought it was a jock. But honestly, Apha has too much love for rack pulls above the knee.
... at the knee, or even below the knee .... rofl 😄
Jeeeeeeeeesus
Doesn't farmer walk and rack pulls above the knee yield same results to your upper back? They both work your upper back in the same way, heavy weighted stretch.
Yeah bro...600-700lbs is way too light. My 10 year old curls that.
he is referring steroid users. lol
vampirexorcist there are plenty of naturals who farmer walk 700lbs.
lol yeah if ur doing 600-700lbs farmer walks with trap bars theres no way ur gonna be small
Ikr, I usually lift half a ton on a warm up myself.😁
it's on an almost isometric exercise tho. traps are pretty hardcore.
“trap bars cannot hold a lot of weight”
*shows trap bar holding 20 plates*
It's 14 plates, 300 kilo, 660lbs....Alex has done over 1000lbs..
Fr wtf😂
Every problem he runs into the gym, he solves it by rack pull above the knee
Hassan Nasser 😂
🤣🤣🤣🤣
Band face pull has entered the chat
🤣🤣🤣😂😂😂
I think the grass behind you has done some rackpulls above the knee, look at the yolk of the grass!
rackpulls above the stem
It's regular height grass.
Jim Giant Hahahahaha 5' 7" my asssss
It looks like elephant grass (myscanthus) I'm a farmer myself and we grow it.
yolk
I swear to god if this dude makes another video talking about traps and rack pulls above the knee, I'm going to eat my own traps
Ryan Thompson
I understand Why he is talking So much about traps. Its really one of the only muscles that Will have a big difference in youre physique and the way you look.
He needs to work more on his lateral deltoids to increase his width. His traps just go down at a steep angle straight into his shoulders, making his shoulders look even narrower.
@Francesco G. You must have small traps.
@@Paul-Weston his traps are average for a non weightlifter and awful for someone who actually goes on video talking traps
🤣🤣🤣🤣
That background is almost as natural as Rich Piana
Alex is toying with a wider range of insects other then ants and bees. Might even be snakes in there.
😂😂
R.I.P.
So it's not real?!
Wears sunglasses 😂😂
The problem with the farmer walks is, you need to be a farmer to do the movement. If you are not, you cannot do that.
I was waiting for him to drop those magical words *Rack Pull Above The Knee* 😂😂
The best thing i love about farmers walk is the grip strength it gives me. I used to have problems with pull ups because my grip got fatigued really quickly. Farmers walk fixed that.
3:20 I WAS WAITING FOR IT LOL
Just rename your channel to Rack Pulls with Alex :P
Vishal R 😂😭😭😭😭😭😭😭😭😭😭😭😭😭
funniest comment on the entire UA-cam!
Rack pulls above the Alex :D
I like how you're standing in tall grass and getting bugs in your beard to complement the farmer theme of this video.
Alex is the epitome of a good UA-camr. He's information is well researched, his content is informative. He intentionally changes up the scenery to make the video more interesting. He does Q&As on the weekends, when he could be going out having fun. Alex.. good stuff man. You're a good dude.
Dude...do you watch UA-cam?
>aply fat gripz to db farmers walk and prepare for the greatest forearm/biceps torture imaginable
Yep! That's an insane forearm builder
the smallest one, when it feels like nothing in your hands, buy a bigger one
Or use gloves
My solution is just walking for longer distances. Like minutes. It gets hard fast.
What if those heavy weights are not building up your traps, but just gradually pull your shoulders down and create the illusion of traps?
Then my shoulders must be down to my ballsack by now.
Lol but for real bro, it does build serious traps.
I know, it was a joke :-)
lol i was thinking about this too ,its like fake traps :P
AlphaDestiny *GiraffeDestiny*
We need an updated farmers walk video just did them today and I love it
"Reporting LIVE from Vietnam!"
TripintheHead It sure looks like it!😂
*Alex watch out so the females of the Korowai Tribe with rather large pulling strenght don't pull you into the jungle behind you.*
Mercenaries might be lurking in the grass
No they just doing rackpulls
Don't get me wrong, I LOVE farmer walks! However, the limitations must be addressed with logic and facts.
AlphaDestiny I added fat grips to the trap bar on the walks and that's seemed to really work for me.
AlphaDestiny Yes Alex what is your view on the infamous chest shrug for chest gains?
well, I believe the damage is already done. Farmer walks is triggered.
I was gonna ask about farmer walks, as tbh I like them , so thanks.
Hey alex, can calisthenics skill work be incorporated in Naturally Enhanced?
Pulling rack is illegal in my country.. Gr8 exercise for both grip strength and girls
If weakness is the disease then farmers walk is the cure.
Loaded carries have a better health benefit though, farmer's walks and overhead carries will make your shoulders really stable.
The weights that he mentions here are ridiculous. Unless you’re a strongman athlete, who is walking around with that much weight. A crucial thing here is not only the weight but the time under tension...how far are you walking with the weight and thus the time. You can build big traps with the dumbbells. Just extend the walk...if you can and increase the distance. And handle the weight you can do, and try to improve on it over time...either through weight or distance/time.
Yeah I got my farmer walk up to 560 lbs and I can see myself hitting 600 lbs in two weeks; I don’t really want to go any heavier than 600 I feel the weight is already too much. Gets kind of ridiculous after a while.
The farmers walk actually does wonders for traps. Especially if u elevate ur shoulders , keeping the traps tight while executing the walk.
I find it very hard to believe that if you get close to maxing out the famers handles that you’ll not have massive traps
And I think the walking side to side will make your traps have to work harder,
like most people deadlift way more than their farmers walk yet their both known as a great trap builder
Farmer walks do wonders for increasing work capacity.
That's so true man, especially if using low rest intervals.
Interesting topic Alex. What i did today was prefatiguing the traps with shrugs and then going for a rather long and painful walk.
That's the best way to do it IMO
Why walk? Wouldn’t it be better to just stand there and get the weighted stretch if you just wanna work your traps?
I do farmers walk with 60lb dumbbells, I just walk twice the distance I normally would with 100+
so i guess farmer walks in the sand would be effective as fuck
What about Farmers Walk combined with shrugs? I have Kettlebell
Adding chains to the trap bar and adding weight plates to the chains will help with a little more weight.
Farmer's walk focus shouldn't be trap building, it's for function. Tell me how often you're carrying, groceries for example, that weight over 150lbs?? Cat litter only weighs 40lbs, so I think in the functional world, you should be just fine carrying 150 in each hand for minutes at a time...
This is why I purchased farmer carrie implements online, one of the best purchases I have made for my home gym.
Should you retract your shoulder blades when doing farmer's walk?
At goodlife fitness here the bar can hold almost 950 pounds, I have been doing this very heavy until failure(wearing straps ofcourse). Some people probably think its inky for your grip, but I'm here to tell you if you wear straps and lift very heavy for 30 feet, your traps will be sore for a week. Also after the farmers walk quickly go to dumbells shrugs, and hold it at the top for 10 seconds. Then rest 2 minutes and do it all again. You have to go to complete failure remember that
Love the outdoor videos
you should compete in strongman competitions. you have good deadlift and overhead press and grip and traps. most important in strongman
this is the best fucking channel on youtube.
Let me change some lives here. I'm not one for creating weird variations of great movements, but the Chaos farmers walk by Joe Defranco is one of my favorite exercises of all time. My forearms,traps, obliques are fucking dying after every set. Okay, here's the set up, fat grips+monster mini band around a weight. 2 25lb weights or 35 is fucking murder. You're holding that position or resisting the urge to tilt during a suitcase carry while those bands fucking yank on your traps and forearms. The faster you walk the more chaotic it gets. Fantastic movement.
Sounds awesome! Thanks for sharing
What a great sound quality! I did not expect this from the Rode Video Mic Go...
Thanks for all the content - such a great channel!
Thank you Tim!
i am a farmer. so i will just walk. like a boss :)
I like the change of scenery
i did farmers walks for the first time after i had been working out for about 3 months and was sore for 4 fuckin days on my traps :p
So if its the stretch that builds traps, why not just do a heavy static hold instead of a rack pull
A rack pull is a heavy static hold.
If you can farmers walk with 500 pounds, you have nice traps imo
You don’t need to be shrugging anywhere near 600 pounds to get big traps, that’s just foolish.
Farmer Walks are a strongman competition lift where you are not allowed to use straps. Weighted stretch on the traps is the least of their concerns.
Obviously. However, they all attest to the fact that the farmer walks tend to blow up their traps. Ask any Strongman, they always say the same thing. Traps growth is an indirect side effect as a result of their training
isnt RDL's a far more superior exercise than deadlifts, because you don't stress your CNS that much and has less chance of injury, and it's more posterior chain dominant? also, rdl's can overload more back and traps?
That's a good point Aline. In fact, if one were to mix rack pulls and RDLS, I can't see why muscular imbalances would ever arise. RDL requires maximum tightness, and overloads the glutes and hamstrings to a large extent.
Very feasible option right here
RDLs on higher reps is awesome, mix with a deadlift from the floor/blocks/pins and you got a great combination IMO. Salve!
Aline Nicolini what does RDL stand for please ?
romanian deadlift
Christopher Stoltz good point. But it stretches more the upper back and lats more than the "upper traps". It gives a good weighted stretch to the mid/upper back because when you bend over in the RDL it's stretching your mid to upper back in a way that rackpulls do not.
Jeff is the king of face pulls
Alpha destiny is the king of rack pulls above the knee
Alex the type of guy to put bricks in his childrens backpacks for the weighted stretch
I feel that when i walk i get an even better stretch on my traps becuse when u walk left foot right foot when one foot is up you lean to the opposite side overloading the traps unevenly with 1 trap loaded with more than the other (if u get what i mean)
Bench press is not the optimal exercise for chest and shoulder devolopment. If you really wanna load the weight and get the heavy weighted stretching on your chest I would say behind the back rack pulls above the knee are the superior exercise. As a matter of fact if you perform the rack pull every time you go to the gym you don't even need to do any other exercise at all.
dang Alex stepping his game up
For me personally rack pulls above the knee have helped my traps a lot BUT honestly they grew so much more when I did clean and jerks 3 days a week.
BTN push press is the best, as it also targets the middle and lower traps more
I have found success by super setting Rack pulls and Farms walk
they make compact farmers handles that you can pretty easily take to the gym with you for loading regular plates
Bent over rows to the mid abdominals pulling the elbows back as high as possible will build good traps too. Don't need tremendous weight focus on contraction and lowering the weight slowly it's all about form and quality of the repetition, contraction, stretch and time under tension eventually the weight must be increased to increase resistance or you can reduce rest between sets there are tons of ways to build traps I do enjoy Farmers walk, it builds forearms alot too
@Brad
It does, but only if the weight is heavy enough. I don't think 120-150lbs is enough, even with 30-60s of time.
The only exception is if you're doing it at the end of your training, once your traps are very tired (which is what I recommend). Then it becomes very feasible if you ask me.
I did farmers walks a couple times. Last time was 400 lbs total. If you have seen the Princess Bride, farmers walks are like that life sucking torture machine. 700lb farmer walks would be insane. Even with straps and chalk i had a hard time holding 400
The problem with farmer walks is most gyms do not have the space to do them. I did see they now have a "treadmil" that is plate loaded. It has handles that you grab on and you basically load it up with several plates.
Jeff from the athlean X channel says that below the knee is better. Is he right?
I've been doing hexbar farmer walks at the end of my workouts for a few months now. Amazing full body finisher for sure.
Don't use straps!
If the stretch is the only thing that counts why not rack pulls below the Tip?? (Serious question)
Shorter range of Motion=more weight = more stretch=more gains
I agree with what you are saying, but in strongman competition the farmers walk is actually a test of grip strength/endurance not traps. In the deadlift event you are allowed to use straps but you are NOT in the farmers walk.
I know, I'm just saying that it tends to build huge traps a nice side effect. Strongman competitors all say the same thing, farmer walks blow them up
I've always seen farmer walks as a great forearm exercise. Put some towels or fat grips on the dumbbell and youre good to go. The shaking from walking also takes more effort to hold the dumbbells.
Agreed 100%, especially with the usage of fat gripz
The great thing about the farmer walk is its ability to challenge the entire body. For most people, the failure point is the grip.
I like the black tshirt with necklace combo, i used rings too, looks so badass
When i heard the notification I knew it was an alphadestiny video before I even clicked on it
Are you sponsored by rack pulls above the knee?
Walking a mile with 2 100lb kettlebells has been very effective for me.
A mile!
@@KrisVic91 I would carry them from the metro parking lot through the metro and into the office in the morning and back when I got off.
@@justaquickread4651 crazy
our heaviest dumbbell is 50kg RIP
Clouds at my gym even less
Clouds So is ours, I bet that late novices could row that
Looool heaviest here is 30 kg
40 kg here :( But I am a novice so I can still get some gains If I do shrugs with them
Duct tape does wonders. My gym only has up to 110 dumbbells but it has 4 20 dumbbells 4 10 lb dumbbells. I tape them on the 110s and work with 170 in each hand lol. It is kinda crappy but hey, gotta do what you gotta do.
I can only do 80s so I'm probably good for awhile lol
Weighted stretch discovery: acceleration. This is why the sg high pull is so effective. Because of the long acceleration of the bar on the way down, your traps have to stabilize/absorb tons of force once at hang. Weighted stretch happens from a heavy force pulling you down. This is probably why bands are effective too. Force = mass * acceleration. Acceleration can be another means to increase weighted stretch.
Yeah man, that's also why power shrugs work so nicely. The fact these explosive exercises pull you down so quickly further amplifies the weighted stretch.
gym pics and short videos but no full workout goddamn
Gabriel Martins I think he prefers to post PRs. Btw, are you brazilian? Most of my friends here in Brazil only watch fake natties and famous channels with outdated information.
Batalha dalhe nóis huehuehue
Matt. Estamos por toda parte kkkk
Sim, inclusive nesse canal aqui comecei a falar de fitness nessa pegada mais séria. Se quiserem dar uma olhada, agradeceria hahaaa
Gabriel Martins Legal cara, assisti alguns dos seus videos. Seria bom se mais brasileiros se informassem sobre alguns desses assuntos.
my gym has led suitcases with long sleeves. They weigh aprox. 245lbs/110kg each without plates. Shame there's not much room to freely walk around with them tho.
Someone should do a machine that holds you in position, supports your core with somekind of strap pressure system either standing or sitting. After setting up that you strap your hands to weights and the machines lowers the weight to weighted stretch. Or the later could be done by strapping your hands to the machine and it starts pulling you apart.
You gotta do what you gotta do to get those maximum yolk gains
ZanttuTV Just tie your arms to some horse and get em pulling, trap gains everywhere
The thing is, FW are not foto traps, farmer walks are whole body, if you want traps, do traps excercises, but don't excpect whole body exercise pop out your traps . If you deadlift big,the whole body get bigger, the same with FW
Alex the type of guy to make a video about the farmer's carry in front of a grass farm.
Please do a video on different excercises for weighted stretches for all muscles
I find the limiting factor is generally grip rather than core/glutes, granted that's assuming you aren't using straps. On a side note, I got Verkhoshansky's Special Strength Training in the mail today per your recommendation from your "RE: Kinobody Vertical Jump Training" video you made a year ago. So, I'm hoping to make some good athletic training knowledge gains!
Good point Luke!
And enjoy Verkoshansky's work! It's technical, but contains incredible information which will make you a much better coach.
I was waiting for the bushmen from the Trappalachian tribe to burst out of those bushes and start throwing spears at Alex
Keep up the golden advice bro!! Have u ever discussed upright rows? In my opinion those have worked the best for me. I've seen immediate gains by performing the upright row.
I need to cancel my membership because I can't afford more months. What can I do now, I can't of rack pulls? Ever since I've started rack pulls, even 50 lb farmer walk is easy for me. My highest dumbbell is 35 at home.
Roryyy Mercury make more money
2 videos in one day. Lit
I only do cheat shrugs and my traps and neck (18 inch) are great
With the trap bar I am blessed my gym has thinner 100lb plates!
I envy your gym!
I know there are trap bars that can hold 544kg.
Why are you filming outside?
I weigh 65kg which is abit over 140lbs n I can lift 130kg plus whichi guessin is about 280lbs farmers walks.. And I have only just started Doin farmers walk n started back at gym after 6 years off I wanna get to 500lbs in at least 6 months to a year
When you see more the comment section than the video to have fun
But what if you do farmer's walks with *A SHITLOAD OF WEIGHTS*
Would love ur take on the farmer walk after 5 years from this video because im guessing that u probably changed ur opinion on them
Alex man I love you, no homo
Love ya too
I'm pretty sure that you can get some development from less than 800 - 1000 lbs in the trap bar farmers walk.
Lmao yeah his talking about the extreme side... I'm still going to look great
Rack pulls seem to be the answer to all of lifes questions