Farmers Carry (Trap Bar)

A loaded carrying exercise where you hold the trap bar at your sides and walk for distance or time, building forearms strength, core stability, and overall work capacity.

Instructions

1. Load the trap bar with weight and stand in the center.
2. Grip both handles with a neutral grip and lift the bar by extending your hips and knees.
3. Stand upright with the bar at your sides, shoulders retracted and core engaged.
4. Walk forward in a controlled manner, maintaining an upright posture.
5. Continue for the prescribed distance or time.
6. Set the bar down under control when finished.

Tips

• Keep your shoulders back and core tight throughout the carry.
• Maintain steady breathing; don’t hold your breath.
• This exercise builds exceptional grip strength and upper back stability.
• Use heavy weight with shorter distances or lighter weight with longer distances depending on goals.
• Farmers carries are excellent for building work capacity and preventing injury.