Farmer's Hold

Body region

• Arms
• Back
• Core

Muscles

Main

• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus
• Flexor Pollicis Longus

Helps

• Trapezius
• Brachioradialis

Holds

• Erector Spinae
• Transversus Abdominis
• Flexor Carpi Ulnaris

Equipment

• Dumbbells or Kettlebell or Trap Bar

Technique

1. Hinge at the hips with a flat back and pick up a heavy weight in each hand, then stand tall with the weights at your sides.
2. Pull your shoulders back and down, chest up.
3. Hold still while gripping as hard as you can for the planned time.
4. Set the weights down under control.

Cues

• Squeeze the handles hard, as if wringing them.
• Stand tall and breathe steadily.

Common mistakes

• Shrugging the shoulders toward the ears.
• Leaning to one side.
• Dropping the weights from height instead of setting them down.

Alternatives

• Farmer's Walk
• Dead Hang