Demo & instructions
Trap Bar Farmer Carry
Also known as: Hex Bar Carry, Trap Bar Farmer's Walk
Instructions
Stand inside a loaded trap bar, pick it up, and walk. The single frame lets you carry far more than a pair of hand weights, building grip, upper back, and whole-body sturdiness.
- Movement
- Carry
- Type
- Compound
- Level
- Beginner
- Typical range
- 15–60 sec
Setup
- 1Load the trap bar and make sure you have a clear path to walk.
- 2Step inside the frame with feet hip-width apart and grip the centre of each handle.
- 3With a flat back, drive through your legs to stand up tall.
Execution
- 1Walk forward with short, even steps and your chest tall.
- 2Keep the frame level and stop it from swinging forward and back.
- 3
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
