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Trap Bar Farmers Carry

Trap Bar Farmers Carry

The Trap Bar Farmers Carry is a powerful exercise that targets multiple muscle groups and provides a wide array of benefits to your overall fitness. This exercise is performed using a trap bar, also known as a hex bar, which is a specialized barbell with a hexagonal shape. Unlike traditional farmers carries, the trap bar version places less stress on your lower back, making it a safer and more accessible option for people with back issues. During a Trap Bar Farmers Carry, you simply load the trap bar with weights, stand in the middle of the bar, and lift it off the ground. The goal is to walk a certain distance while maintaining a neutral spine and proper posture. This exercise primarily engages your upper back, shoulders, and grip strength. Additionally, it activates your core muscles, glutes, quadriceps, and calves as they work to stabilize the weight and assist in your walking movement. Incorporating the Trap Bar Farmers Carry into your routine can yield numerous benefits. It enhances functional strength and stability, making daily-life activities easier to perform. It helps in developing a strong grip, which is crucial for various exercise movements like deadlifts or pull-ups. The exercise also improves posture and promotes muscular balance within the upper body. To maximize the benefits of Trap Bar Farmers Carries, incorporate them into a well-rounded strength training routine. Aim for two to three sets of 30-60 seconds of carrying, gradually increasing the weight as you progress. Remember to maintain proper form throughout the exercise, keeping your core engaged and your shoulders pulled back. As with any exercise, please consult with a fitness professional to ensure this exercise is suitable for your individual fitness level and any potential limitations. Happy carrying!


  • Start by standing in the middle of a trap bar with your feet shoulder-width apart.
  • Bend at the hips and knees to lower yourself down and grab the handles of the trap bar with an overhand grip.
  • Engage your core and stand up straight, lifting the trap bar off the ground. Keep your back straight while doing this.
  • Start walking forward while maintaining a tall posture and keeping your core engaged.
  • Take small, controlled steps ensuring that you are walking heel-to-toe.
  • Continue walking for a desired distance or time, focusing on maintaining good form and control.
  • To finish the exercise, slowly lower the trap bar back to the ground by bending at the hips and knees.
  • Rest and repeat for the desired number of sets and repetitions.

Tips & Tricks

  • You can increase the intensity of the trap bar farmers carry by adding weights to the trap bar.
  • Maintain a neutral spine throughout the entire exercise to prevent injuries and maximize results.
  • Engage your core muscles by consciously contracting them during the carry.
  • Start with lighter weights and gradually increase the load as you build strength and stability.
  • Focus on your breathing, inhaling deeply through your nose and exhaling through your mouth.
  • Keep your shoulders down and relaxed to avoid unnecessary tension in that area.
  • Maintain a steady and controlled pace while walking to make the most out of the exercise.
  • Use proper grip technique by securely wrapping your fingers around the handles of the trap bar.
  • Consider incorporating the trap bar farmers carry into your regular workout routine for overall strength and conditioning benefits.
  • Ensure proper warm-up before performing the exercise to prepare your muscles for the physical exertion.

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