Farmers Carry High Handle (Trap Bar)

A farmers carry using the trap bar's high handles, which are higher than the low handles, placing less emphasis on the traps and more on the shoulders and core.

Instructions

1. Load the trap bar with weight and stand in the center.
2. Grip the high handles with a neutral grip, which naturally positions your hands higher.
3. Lift the bar by extending your hips and knees, standing upright with arms at your sides.
4. Engage your core and maintain an upright posture.
5. Walk forward in a controlled manner for the prescribed distance or time.
6. Set the bar down safely when finished.

Tips

• The high handles reduce demand on the traps compared to low handle carries.
• This variation places more emphasis on shoulder stability and core bracing.
• Maintain steady breathing throughout the carry.
• Keep your shoulders retracted and avoid excessive forward lean.
• Excellent for building shoulder stability and core endurance.