October 16, 2015 By Nick Folker

Building Blocks: The Plate Building Block Day 4

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Farmer Walks is an under-utilized exercise is almost all sports. This is a great exercise for scapula depression and shoulder stability, and not to mention forearm and grip strength.

Farmers Walks
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Tips:

Start with holding a plate in each hand using only your fingertips. To pick up the plates, bend down using your knees to get the plates. Do not hinge at the hips with straight legs. With plates in hand, squeeze your shoulder blades down, not back, keeping your traps down as well. Walk around slowly holding the plates up for the prescribed time. As you get tired, be careful of shrugging your shoulders up towards your ears.

More Building Blocks:

Check out more from our building Blocks Series.

Download our e-book to receive an in-depth look at our full August Building Blocks!

Day 1: SB Raise + Plate Shoulder Extension
Day 2: Plate Overhead Walking Lunge
Day 3: Plate Bent-Over Row

Summary:

Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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