Spine Health Exercises: Farmer's Hold (AKA Static Hold)

Importance of Grip Strength    • Grip Strength  
Farmer's Walk    • Farmers Walk  
Dead Hangs    • Dead Hangs  

Farmer’s Hold
Stand in good posture. Scapulae retracted. Neck in line with spine.
Arms hanging straight down.
Hold either a dumbbell, kettlebell, weight plate or barbell in each hand or a hex bar with both hands.
Maintain wrists in neutral position and squeeze weights with maximum strength.
Perform two to four repetitions for a desired time frame.
Perform after all other upper body exercises to avoid fatigued gripping muscles limiting other lifts.
Advanced: Wider bar and fat gripz of various sizes.

Farmer’s Walk
Stand in good posture. Scapulae retracted. Neck in line with spine.
Arms hanging straight down.
Hold either a dumbbell, kettlebell, weight plate or barbell in each hand or a hex bar with both hands.
Maintain wrists in neutral position and squeeze weights with maximum strength.
Walk a short distance while maintaining good posture.
Perform three to four repetitions.
Perform after all other upper body exercises to avoid fatigued gripping muscles limiting other lifts.
Advanced: Wider bar and fat gripz of various sizes.

Dead Hangs
Grip pullup bar with maximum strength.
Straighten arms and hang straight downward.
Keep spine straight and pelvis level.
Place toes very lightly on floor or a bench to prevent swaying to limit core engagement. Once sway is prevented, raise toes off floor or bench.
Hold for desired time frame (ten to one hundred and twenty seconds.)
Use a variety of forearm positions (supination, pronation and neutral and hand distance widths.
Advanced: Wider bar and fat gripz of various sizes.
Perform after all other upper body exercises to avoid fatigued gripping muscles limiting other lifts.

Grip strength is vital in all walks of life. Sports, activities of daily living and emergency situations. Hand grip strength has been found to correlate with strength of other muscle groups and is thus a good indicator of overall strength.

Grip strength may prove a more useful single marker of frailty for older people of similar age than chronological age alone. There is a large body of evidence linking muscular weakness, as determined by low grip strength, to a host of negative ageingrelated health outcomes including diabetes, physical disability, cognitive decline and early allcause mortality.

Grip strength has been labelled a ‘biomarker of aging. The findings of one study stated grip strength was a stronger predictor of allcause and cardiovascular mortality than systolic blood pressure. A recent systematic review has shown that low handgrip strength is associated consistently with premature mortality, disability and other healthrelated complications. those who had higher grip strength during midlife remained stronger than others in old age.

Loss of grip strength occurs for a multitude of reasons. Osteoarthritis of the hand is one reason. Nerve entrapment conditions, such as thoracic outlet syndrome, carpal tunnel syndrome, pronator teres syndrome and cubital tunnel syndrome are common sources of grip strength weakening.

People with greater muscle strength during midlife are at a lower risk of becoming disabled because of their greater reserve of strength regardless of chronic conditions that may develop. Good grip muscle strength in midlife may protect people from old age disability.


***Disclaimer: Viewing this video does not take the place of seeing a medical professional, working with a nutritional professional, working with a fitness professional and receiving proper training in the medical profession. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a nutritional profession to develop individualized nutrition strategies. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments. Please use nutritional strategies that are designed to work for your individual needs.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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