Ripletic - Barbell Farmers Walk - Step-by-Step Guide
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Barbell Farmers Walk
1 - Begin by selecting two barbells of equal weight and setting them on the ground in an open area with enough space to walk. Use a weight that challenges you but allows you to maintain proper form.
2 - Stand between the two barbells, with your feet hip-width apart.
3 - Bend at your hips and knees to reach down and grasp the handles of the barbells with an overhand grip. Your palms should face your thighs.
4 - Lift the barbells off the ground by extending your hips and knees. Keep your back straight, chest up, and shoulders back during the lift.
5 - Once you’ve fully extended your hips and knees, stand upright with the barbells hanging by your sides. Your arms should be straight, and the barbells should be at your sides.
6 - Begin walking while holding the barbells. Focus on taking short, controlled steps. Maintain an upright posture with your chest up, shoulders back, and core engaged. Keep your gaze forward, not looking down.
7 - Continue walking for a specified distance or time, or until you feel you can no longer maintain proper form.
8 - Carefully lower the barbells to the ground by bending at your hips and knees while maintaining a straight back. Ensure they make contact with the ground gently.
