--- title: "Building Blocks: The Plate Building Block Day 4" description: BridgeAthletic launches there Building Blocks Campaign which focuses on providing a progressive look at building better athletes. image: https://blog.bridgeathletic.com/hubfs/76_-_Farmer_Walks_-_Plates.Still008.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hubfs/76_-_Farmer_Walks_-_Plates.Still008.jpg) October 16, 2015 By Nick Folker # Building Blocks: The Plate Building Block Day 4 Share: - - - 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 ![Exercise\_39.Still001\_cropped](https://blog.bridgeathletic.com/hubfs/76_-_Farmer_Walks_-_Plates.Still008.jpg "Exercise_39.Still001_cropped")![Exercise\_39.Still003\_cropped](https://blog.bridgeathletic.com/hubfs/76_-_Farmer_Walks_-_Plates.Still010.jpg "Exercise_39.Still003_cropped")** **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**](https://bridgeathletic-1.hs-sites.com/buildingblocks)to receive an in-depth look at our full August Building Blocks! [Day 1: SB Raise + Plate Shoulder Extension](https://blog.bridgeathletic.com/barbell-squat-variations-1)[Day 2: Plate Overhead Walking Lunge](https://blog.bridgeathletic.com/front-bridge-day-2-0-1)[Day 3: Plate Bent-Over Row](https://blog.bridgeathletic.com/plate-day-3) ### **Summary:** Thanks for joining us on the first stage of the BW Pullup progression. Follow us on Facebook at [https://www.facebook.com/BridgeAthletic](https://www.facebook.com/BridgeAthletic), Twitter at [https://twitter.com/BridgeAthletic](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! [![New Call-to-action](https://no-cache.hubspot.com/cta/default/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69.png)](https://cta-redirect.hubspot.com/cta/redirect/414934/b3a32c4c-d3d2-48c4-b1cb-3f1a3d779a69) #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) 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. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) March 1, 2023 #### [The Best Bench Press Variation You’re...](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) August 5, 2019 #### [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result... [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![BridgeAthletic\_Icon\_Orange (1)](https://blog.bridgeathletic.com/hs-fs/hubfs/BridgeAthletic_Icon_Orange%20(1).png?width=100&height=27&name=BridgeAthletic_Icon_Orange%20(1).png) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2015-10-17T03:00:00.000Z", "headline" : "Building Blocks: The Plate Building Block Day 4", "image" : [ "https://blog.bridgeathletic.com/hubfs/76_-_Farmer_Walks_-_Plates.Still008.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/plate-day-4", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```