Eccentryx / Exercise Atlas / arms
Farmer walk
Heaviest DBs you can hold, tall spine, short stride, 20–30 m per set.
Muscles
- Primary
- forearms
- Supporting
- traps, abs, glutes
Mechanics
- Pattern
- full body
- Equipment
- dumbbell, kettlebell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Grip and traps fight to keep posture; core braces against lateral sway.
- Progression
- Add weight or distance; suitcase carry adds anti-lateral demand.
- Regression
- Shorter distance or lighter implement to build initial grip base.
Watch for
- Leaning forward — shifts load to low back
- Stride too long — disrupts posture under load
- Dropping before target distance — rest and finish the set
Substitutions
- Dead hang
- Plate pinch
- Cable shrug