Barbell Farmer's Hold
How to do it
- Set a loaded barbell in a rack at hip height, or deadlift it up.
- Grip it with both hands in front of your thighs and stand tall.
- Brace your stomach and hold the position, or take short controlled steps.
- Keep your shoulders pulled back - do not let the bar round you forward.
- A two-handed hold is symmetric, so this is grip and posture work rather than anti-rotation.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Forearms 90%
- Mid-back / traps 45%
- Abs 35%
- Lower back / erectors 30%
- Quads 15%
- Calves 10%
- Obliques 10%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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