Trap Bar Farmers Carry

Description

How to Do Trap Bar Farmers Carry

1. 1
   Setup

   Stand inside a loaded trap bar with your feet hip-width apart, ensuring the handles are centered on your sides.

2. 2
   Setup

   Hinge at your hips and bend your knees to grasp the handles with a neutral grip, keeping your back straight and chest up.

3. 3
   Setup

   Brace your core, take a deep breath, and lift the trap bar by driving through your heels, standing tall without shrugging your shoulders.

4. 4

   Maintain a tall, upright posture, keeping your core tight and shoulders pulled back and down as you begin to walk with controlled, deliberate steps.

5. 5

   Focus on maintaining a steady gaze forward and breathing consistently throughout the duration or distance of your carry, avoiding any swaying or leaning.

6. 6

   To finish, carefully hinge at your hips and bend your knees, lowering the trap bar to the floor with control, keeping your back straight.

Tips

• Keep your gaze fixed forward and maintain a proud chest to help prevent rounding your upper back and ensure proper spinal alignment.
• Shorten your steps slightly to better control your balance and prevent the trap bar from swinging excessively, especially with heavier loads.
• Actively squeeze the handles as hard as possible to maximize grip engagement and irradiation, which enhances overall strength and stability.
• Engage your glutes and quads with each step to drive forward efficiently and maintain a strong, stable base throughout the carry.

Common Mistakes

• ×Rounding the back during the lift or carry compromises spinal safety; fix this by bracing your core and maintaining a neutral spine throughout the entire movement.
• ×Shrugging the shoulders excessively reduces the load on the traps and can cause neck strain; instead, pull your shoulders down and back, engaging your lats.
• ×Letting the trap bar swing side-to-side indicates a loss of control; correct this by taking smaller, more controlled steps and maintaining a rigid core.