Trap Bar Farmers Carry
Description
The trap bar farmer's carry is a loaded carry where you stand inside a loaded trap bar (hex bar) and walk for distance. The trap bar's design allows much heavier loading than dumbbell or kettlebell farmer's walks because the weight is distributed evenly around your body. It is one of the best grip and core builders in any gym.
Equipment Required
Trap Bar Farmers Carry Instructions
- Load a trap bar with heavy weight on the floor. Stand inside the bar with feet hip-width apart.
- Squat down and grip the side handles firmly with both hands.
- Brace your core. Lift your chest. Drive through your feet to stand up explosively.
- Stand tall with the bar hanging at arm’s length at your sides.
- Pull your shoulders back and down. Maintain perfect upright posture.
- Walk forward with controlled, normal-length strides.
- Walk for the desired distance (50 to 100 feet) or time.
- Set the bar down with control at the end.
Trap Bar Farmers Carry Form & Visual
Trap Bar Farmers Carry Benefits
- Builds elite grip strength and endurance
- Allows much heavier loading than dumbbells
- Develops core stability and posture
- Trains traps and upper back
- Excellent full-body conditioning
- Easier on the body than dumbbell carries due to balanced load
Trap Bar Farmers Carry Muscles Worked
- Forearms and grip (heavy)
- Trapezius (entire)
- Core (anti-flexion stabilizer)
- Erector spinae
- Quadriceps
- Calves
Trap Bar Farmers Carry Variations & Alternatives
- Kettlebell Farmer’s Walk
- Dumbbell Farmer’s Walk
- KB Goblet Carry
- Single-Arm Trap Bar Carry
- Trap Bar Hold (static)
