Hand and wrist · Strengthening

Farmer's walk with manual resistance

Farmer's walk with manual resistance, 3 sets, 20 meters, right hand then left hand

Listen to the instructions

How to do the exercise

Sets: 3

Distance: 20 meters per hand

Description: Stand upright with the wrist and fingers in a neutral position. Walk slowly for 20 meters while maintaining manual resistance applied by the opposite hand on the working hand, controlling the movement of the wrist, thumb, and fingers. Ensure no compensation occurs with the elbow or shoulder, and gently return to the starting position.

Tips: Keep the forearm stable and the hand clearly visible throughout the exercise. Focus on controlled and precise movements to effectively strengthen the hand and wrist.

Progression: Increase the walking distance by 5 meters or the manual resistance when the exercise becomes too easy.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: none
Starting position: Standing, wrist and fingers in neutral position
Clinical goal: Strengthen the hand and wrist
Also known as: farmer's walk, manual resistance walk, wrist strengthening exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute wrist pain
active inflammation

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.