Trap Bar Farmers Carry
Step by step
How to perform
- Bend your knees slightly and grab the handles of the trap bar with a firm grip, keeping your back straight and your chest up.
- Lift the trap bar off the ground by straightening your legs and standing up fully, keeping your shoulders back and your core engaged to maintain proper posture.
- Begin to walk forward at a steady pace, keeping the trap bar balanced and your body in a straight line.
- After reaching your desired distance, carefully lower the trap bar back to the ground by bending your knees and maintaining a straight back.
Overview
About this exercise
The Trap Bar Farmers Carry is a full-body strength exercise that primarily targets the shoulders, back, forearms, and core. It's an excellent choice for athletes looking to improve their grip strength, stability, and overall functional fitness. This exercise is beneficial for anyone wanting to enhance their lifting performance, increase muscle endurance, and boost their calorie-burning potential.
Coaching cues
Form tips
Grip the trap bar firmly with both hands. Your hands should be evenly spaced on the bar. Do not let the bar roll in your hands as you carry it, this can cause wrist strain or injury.
Move at a controlled, steady pace. Do not rush or try to run with the weights. The key to this exercise is control, not speed.
Use a weight that's challenging but manageable. If the weight is too heavy, it can compromise your form and lead to injuries. Start with a lighter weight and gradually increase as you gain strength.
Breathe properly during the exercise.