Peak Health

Trap Bar Farmer's Carry

Traps · Quadriceps · Glutes · Abdominals · Shoulders · Lower back · Trap bar

How to do it

  1. Load a trap bar and stand inside it with feet hip-width apart.
  2. Squat down and grip the side handles firmly with a flat back.
  3. Drive through your feet to stand up, lifting the bar to lockout.
  4. Stand tall with shoulders back, bar hanging at your sides.
  5. Walk forward with short, controlled steps for the target distance or time.
  6. Set the bar down with control at the end rather than dropping it.
Primary muscle
Traps
Secondary muscles
Quadriceps · Glutes · Abdominals · Shoulders · Lower back
Equipment
Trap bar