Trap Bar Farmers Carry Exercise Guide
Exercise Profile
- Target
- Legs
- Equipment
- Trap bar
- Body Part
- Thighs
- Primary Muscle
- Legs
- Secondary Muscles
- Forearms, Shoulders, Core
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Trap Bar Carry
How to: Trap Bar Farmers Carry
- Stand inside the trap bar with feet shoulder-width apart.
- Bend at the hips and knees to grasp the handles of the trap bar.
- Engage your core and maintain a straight back as you lift the bar up.
- Walk forward while keeping the trap bar close to the body.
- Maintain good posture throughout the carry.
Common Mistakes
- Leaning too far forward during the carry.
- Rounding the back instead of maintaining a neutral spine.
- Letting the arms hang too low.
Modifications
- Use a lighter trap bar or perform the exercise without additional weight.
- Perform the carry for shorter distances if necessary.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your shoulders back and chest up to promote good posture.
- Start with a lighter weight to master the form before increasing load.
Trap Bar Farmers Carry Alternatives
Tags
strength
legs
core
trap bar
farmers carry
functional training