how to increase forearm strength and endurance(is farmers walk or farmers carry worth it?)

when choosing an exercise, you must not only consider the intensity and impact it has on the chosen muscle but also the impact it has on other body parts, especially your spine. most of us spend the majority of our time with our spine perpendicular to the ground and that adds more stress and compression on the vertebrae and discs which can cause issues like back pain, bad posture, fatigue and etc. that is why you should choose exercises that take the pressure off of your spine as well in order to decompress it. farmers carry is one of those exercises that although works perfectly for the forearm, can add more stress to our back. if you do not have access to a pull-up bar, at least do forearm holds while leaning on a bench to avoid pressure on your spine.