Gist
Box jumps recruit the glutes powerfully, but they are designed for explosive output rather than sustained hypertrophy loading. Learn how to programme box jumps for the glutes.
The calves work during every loaded step, but farmer's walks are better treated as supplementary calf training than as the main growth exercise. Learn how to programme farmer's walks for the calves.
They train shoulder stability and the surrounding girdle, though presses and raises provide a more direct deltoid-building stimulus. Learn how to programme farmer's walks for the shoulders.
Yes, chiefly as an isometric and anti-movement exercise. Carries train the trunk to stay organised while the body walks under load. Learn how to programme farmer's walks for the core.
Yes. Heavy carries can challenge the traps isometrically and may contribute to upper-back growth when loading progresses. Learn how to programme farmer's walks for the traps.
Yes. Farmer's walks can build the forearms because the finger and wrist flexors must sustain a heavy grip for the entire carry. Learn how to programme farmer's walks for the forearms.
They train the core mainly through bracing. Growth is possible, but direct trunk exercises make progression easier to measure. Learn how to programme sled pushes for the core.
They involve the hamstrings, but sled pushes are usually a secondary hamstring exercise because knee-flexion and lengthened loading are limited. Learn how to programme sled pushes for the hamstrings.
They can strengthen and condition the calves, although most people will need direct calf work for the most predictable growth. Learn how to programme sled pushes for the calves.