Trap Bar Farmer's Carry

How to perform the Trap Bar Farmer's Carry

1. Load a trap bar and stand inside it, then hinge down to grip the neutral handles on both sides.
2. The trap bar centers the load around your body, making it easier to stay upright than dumbbells held at the sides.
3. Stand tall by driving through the legs, letting the bar hang at arm length with a firm grip.
4. Brace the core and pull the shoulders down and back to hold a tall, rigid posture.
5. Walk for the prescribed distance or time with short, controlled steps, keeping the grip locked on.
6. Lower the trap bar under control with a hinge once the carry is complete rather than dropping it.

Suggested working range: 20–40 reps. Default progression: double progression.

Common mistakes

• •Letting the shoulders round forward under the centered load.
• •Taking long, bouncing strides that let the bar sway.
• •Dropping the bar at the finish rather than hinging to set it down.
• •Holding the breath the whole carry instead of breathing behind a brace.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.