Moves/sandbag farmer walk

sandbag farmer walk

ID: 969

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Exercise Type:
Upper Pull
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Avoid shrugging at the top — the scapulae should stay depressed throughout.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.