Trap Bar Farmers Carry
Description
This exercise involves carrying a trap bar loaded with weights in each hand and walking for a certain distance or time. It primarily targets the muscles in the upper back, shoulders, and arms, while also engaging the core and lower body for stability and balance. It is a great exercise for building overall strength and endurance.
Muscle Group
Equipment Required
Trap Bar Farmers Carry Instructions
- Begin by standing in the center of a trap bar with your feet shoulder-width apart.
- Bend down and grip the handles of the trap bar with both hands.
- Stand up straight, lifting the trap bar off the ground.
- Engage your core and keep your shoulders back as you walk forward, taking small, controlled steps.
- Continue walking for a set distance or time, making sure to keep your posture and form correct throughout the exercise.
- When finished, carefully lower the trap bar back to the ground.
Trap Bar Farmers Carry Form & Visual
Trap Bar Farmers Carry Benefits
- Improves grip strength
- Increases core stability
- Enhances overall body strength
- Improves posture and balance
- Helps with injury prevention
- Can be used for cardiovascular conditioning
Trap Bar Farmers Carry Muscles Worked
- Trapezius
- Forearms
- Quadriceps
- Glutes
- Hamstrings
- Calves
Trap Bar Farmers Carry Variations & Alternatives
- Single-arm Trap Bar Farmers Carry
- Overhead Trap Bar Farmers Carry
- Reverse-grip Trap Bar Farmers Carry
- Heavy-load Trap Bar Farmers Carry
- Walking Lunge with Trap Bar Farmers Carry
