Adiletix - Barbell Farmers Walk - Step-by-Step Guide
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Barbell Farmers Walk
1 - Load a barbell with the desired weight and place it on the floor in front of you.
2 - Stand with your feet hip-width apart, hinge at the hips and bend your knees to grip the barbell with both hands using an overhand grip, hands just outside your legs.
3 - Brace your core, keep your chest up, and drive through your heels to stand tall, lifting the barbell off the floor while maintaining a neutral spine.
4 - Hold the barbell firmly at your sides, keeping your shoulders pulled back and down, and your torso upright.
5 - Walk forward in a controlled, steady manner for the desired distance or duration, taking short deliberate steps and maintaining an upright posture throughout.
6 - To finish, carefully lower the barbell back to the ground by hinging at the hips and bending your knees in a controlled manner.
