Farmers walk is an action that everyone should have seen, many fitness old hands will also practice this action.

But I personally think that the more fitness newbies, it’s actually better to practice this action more.

Because the foundation of old hands is not the same as the foundation of newbies, so farmers walk for old hands is just to improve grip strength.

But for newbies, this action can solve most of your fitness problems.

Help small biceps and trapezoid muscles adapt to soreness

Newbies will encounter various frustrations in the gym, especially small biceps soreness and trapezoid muscle soreness, which can greatly affect training effects.

For example, practicing pull-ups, because of small biceps soreness, you can't feel the power of the back muscles, and the training effect will also be affected.

Similarly, when practicing shoulders, trapezoid muscle soreness outweighs the power of the triceps, so your shoulder training will also be affected.

I said before that these two muscles don't need to be trained specifically, but if you can adapt to small biceps and trapezoid muscles faster, then for your fitness, it’s undoubtedly a breakthrough, because many people give up fitness because of soreness.

Farmers walk, this action itself will put pressure on small biceps and trapezoid muscles, thus allowing small biceps and trapezoid muscles to adapt to soreness faster.

So, in the early stage when you are in a high fever of fitness enthusiasm, it’s worth trying to practice farmers walk.

When the late stage comes, you will adapt to fitness more easily, and it will be easier to persist in fitness.

Strengthen lower limb support ability

Lower body training is actually more difficult than upper body training, such as squats and deadlifts, many players have practiced for a long time, but they cannot truly master it.

Most people analyze from the form of the action, but I think this is caused by weak body awareness of lower limb support.

Since we haven’t done weighted lower body training before, our lower limb support ability will also be weak.

This will lead to instability when you squat and deadlift, and your legs and hips cannot actively generate power.

Farmers walk forces you to bear weight with your lower limbs, at this time, your lower limb muscle tension will increase.

If you practice for a long time, this will form muscle memory, allowing your lower limbs to generate power proactively.

Therefore, farmers walk can improve your ability to control squats and deadlifts.

For example, if you feel pain in your lower back when squatting and deadlifting, or if you can't stand stably during squatting and deadlifting, you can solve it with farmers walk.

Strengthen upper limb stability

There are also stability issues in the upper body, such as hesitation when doing bench press, and not pulling shoulders down during pull-ups.

This directly points to the stability of your shoulder blades and shoulder joints.

For old hands, this is not a big problem, but for newbies, this is a big problem.

If you want to do upper body training well, if you want to improve the control ability of upper body training, shoulder core stability is a prerequisite requirement.

Just now, farmers walk has such ability, because during farmers walk, your back, shoulders, trapezoid muscles, and part of your chest muscles are all tense.

This improves their coordination, and the better their coordination is, the more stable your shoulder core will be.

So, if you can't do bench press, chest muscles don't generate power during push-ups, or can't pull down shoulders during pull-ups, lat pulldowns don’t generate power of back muscles, I suggest you try to practice farmers walk more often.