Strengthen Your Grip with Walking Fat Grip Farmer’s Carry
If you’ve ever watched someone crush a deadlift or power through a workout and thought, “I want that kind of strength,” it’s time to introduce the Walking Fat Grip Farmer’s Carry into your routine. This simple but brutal exercise can take your grip strength, forearm size, and overall power to the next level.
Let’s break it down and explore how to turn those weak hands into iron claws.
What is the Walking Fat Grip Farmer’s Carry?
The Walking Fat Grip Farmer’s Carry is an intense variation of the classic farmer’s carry, using fat grips (or thick-handled weights) to amplify the challenge on your grip and forearms.
Instead of the standard barbell or dumbbell handle, fat grips increase the diameter of the weight, forcing your hands and forearms to work harder to maintain a solid grip. The result? A grip strength powerhouse that’s essential for all kinds of lifts and athletic performance.
Why Should You Add the Walking Fat Grip Farmer’s Carry to Your Workout?
- Grip Strength Explosion: Fat grips force your fingers, forearms, and even shoulders to engage more. Your grip will get stronger and more durable, helping you hold onto heavier weights in other lifts like deadlifts, rows, and overhead presses.
- Forearm Development: Talk about a pump—this move hits your forearms like nothing else. If you want those forearms to pop, this exercise should be your new best friend.
- Core Stability: As you walk with those heavy, fat-grip weights, your core has to work overtime to stabilize your body. This carries over to stronger abs, lower back, and a more resilient posture.
- Mental Toughness: It’s not just about the physical challenge. The Walking Fat Grip Farmer’s Carry builds mental fortitude. You’ll find yourself powering through discomfort and improving your mindset under pressure.
Performing the Walking Fat Grip Farmer’s Carry Correctly
You’re about to see why this exercise isn’t for the faint of heart. But don’t worry, we’ve got you covered.
1. Set Up Your Fat Grips
First, grab your fat grips and slip them onto a pair of dumbbells, kettlebells, or a loaded barbell. Ensure they’re securely placed and that the weight is appropriate for your fitness level.
2. Pick Up the Weights
Stand tall, feet shoulder-width apart. Grip the fat grips with both hands, making sure your palms are facing inward. Keep your chest up and shoulders back as you pull the weights up to a standing position. It’s crucial to avoid any slouching—keep that back straight!
3. Begin the Walk
Start walking in a controlled, steady manner. Your goal is to move with as much stability as possible while holding onto the weights. Maintain a neutral spine, keep your gaze forward, and don’t let the weights swing uncontrollably.
4. Focus on Form
The key here is quality over quantity. Don’t focus on speed. Instead, focus on form and the amount of time you can keep a firm grip on those heavy weights. Your forearms and grip will burn, but stay in the game.
5. Set Your Time
You can time yourself (aim for 30-60 seconds per set) or set a distance goal (e.g., 50 feet). Just be consistent and progressive. Gradually increase the weight or the duration/distance of your carry over time.
Walking Fat Grip Farmer’s Carry Benefits in Detail
Grip Strength
This exercise is a game-changer for grip strength. It pushes your grip to the limits, forcing your muscles to adapt and grow. Whether you’re into lifting or just want to improve your ability to handle daily tasks, this carry will turn weak hands into a vice-like grip.
Forearm Growth
If you’ve been skipping forearm training, this is your chance to catch up. The thick-handled weights make your forearms work overtime to keep a hold, promoting growth and density.
Core Stability
Your core isn’t just holding you up; it’s actively working to prevent you from falling over with those heavy weights. As you walk, your core tightens to maintain stability, improving posture and strength in the process.
Functional Strength
This isn’t just about looking strong—it’s about being strong for the things you actually do. The farmer’s carry mimics real-world tasks like carrying groceries, moving furniture, or even carrying heavy equipment. The more you practice, the better you’ll perform in everyday life.
Common Mistakes to Avoid with the Walking Fat Grip Farmer’s Carry
- Hunching Your Shoulders: A rounded back will make the carry harder and more dangerous. Keep your chest out, shoulders back, and posture proud.
- Lifting Too Heavy Too Soon: Don’t go full beast mode right out of the gate. Start light to get the hang of it and work your way up.
- Using Poor Grip Technique: Ensure you’re gripping the handles properly. If your fingers are slipping or you’re holding on with just your palms, you’re losing potential.
- Bouncing the Weights: No swinging or jerking the weights around. Keep things controlled.
Progression Tips for Maximum Gains
- Increase the Time or Distance: If you’re used to carrying for 30 seconds, challenge yourself to 60 seconds or even more. Alternatively, increase the distance you walk with the weights.
- Slow and Steady: Take smaller, more controlled steps to focus on maintaining your grip and posture.
- Add More Weight: Once you can carry a certain load for the desired time/distance, don’t hesitate to up the weight. Keep progressing as your strength improves.
Walking Fat Grip Farmer’s Carry Variations
If you’re ready to take this move to the next level, try these variations.
| Variation | Description |
|---|---|
| Double Kettlebell Carry | Hold a kettlebell in each hand and walk. Great for added variety and challenge. |
| Single-Sided Carry | Carry a heavy weight in one hand for added core activation and asymmetrical training. |
| Trap Bar Carry | Use a trap bar with fat grips for even more total-body engagement. |
How Often Should You Do the Walking Fat Grip Farmer’s Carry?
- For Strength Gains: 2-3 times a week is ideal for building grip strength and forearm development.
- For Endurance: If your focus is more on conditioning, you can incorporate this move 3-4 times a week, aiming for higher repetitions or time under tension.
You can also use this move as a finisher at the end of your workout, leaving you with a serious burn in your hands and forearms.
Q&A: Walking Fat Grip Farmer’s Carry
Q1: What’s the best weight to start with?
Start with weights that you can hold for 30 seconds without your grip slipping. It should feel challenging, but you shouldn’t be fighting to keep hold of the handles.
Q2: Can I use fat grips on a barbell instead of dumbbells?
Absolutely! A barbell can be an excellent option, especially if you’re aiming for more load. Just be sure you have a secure grip on it.
Q3: How can I prevent my fingers from slipping?
If your fingers are slipping, try chalk or consider adjusting your hand position. Also, don’t overlook your hand strength—this exercise will naturally improve it!
Q4: Is this carry good for increasing deadlift strength?
Yes! Grip strength is one of the limiting factors in deadlifts, so increasing it with the farmer’s carry can help you handle heavier weights in your main lifts.
Wrap-Up: Ready to Crush Your Grip Goals?
The Walking Fat Grip Farmer’s Carry is more than just a grip exercise—it’s a full-body strength and conditioning workout that targets your forearms, core, and grip power. Get started with the tips and techniques above, and watch your strength grow. The journey to iron-clad hands starts here.