Trap Bar Farmers Carry
The Trap Bar Farmers Carry is a functional strength exercise that targets your grip, core, and lower body muscles.
- Stand upright with a trap bar at your sides, feet shoulder-width apart.
- Engage your core and lift the trap bar off the ground by extending your hips and knees.
- Walk forward while maintaining a straight posture and keeping the trap bar close to your body.
- Keep your shoulders back and your head up throughout the movement.
- Walk for a designated distance or time, then carefully lower the trap bar back to the ground.
How to perform the Trap Bar Farmers Carry
- Set up. Set up in a stable, balanced starting position appropriate for the Trap Bar Farmers Carry using your trap bar.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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