Trap Bar Farmer Carry

Farmer carry with the trap bar: you walk inside the frame of the bar.

• Compound
• Barbell
• Beginner

How to do it

• Walk with a firm grip on the handles and your body inside the frame of the bar
• Stand tall with the shoulders back and down and the core braced
• Take short, controlled steps without rushing

Sets, reps and tempo

Ranges: 3–5 trips · heavy enough to challenge your grip

Tempo: Trips of 20–40 m or 30–60 s per set

Common mistakes

• Rounding the back or leaning to one side
• Taking long steps that make the bar swing

Muscles worked

Primary

• Forearm

Secondary

• Traps
• Core / abs
• Glutes

Alternatives

• Farmer's Carry
• Shrug
• Wrist Curl (flexors)
• Barbell Shrug