Trap-Bar Farmer Carry

1. Load a trap bar (also known as a hex bar) with the appropriate weight for your fitness level.

2. Stand in the center of the trap bar with your feet shoulder-width apart.

3. Bend at the knees and hips to lower down and grab the handles of the trap bar.

4. Keeping your back straight and chest up, lift the trap bar by driving through your heels to come to a standing position.

5. Ensure your arms are fully extended and your shoulders are pulled back slightly, holding the trap bar at your sides without letting your arms swing.

6. Begin walking forward at an even and steady pace, keeping your torso upright and eyes forward.

7. Continue walking for a predetermined distance or time while holding the weight. Make sure to maintain a tight grip and avoid any swaying or imbalance.

8. Once the set distance or time is reached, carefully place the trap bar back on the ground by squatting down with control and maintaining a flat back — similar to the initial pickup.

Additional Tips: Keep the core engaged throughout the exercise to support the lower back. Take short, quick steps for better balance and control. Gradually increase the weight as grip and overall strength improve. Avoid twisting your body or compensating with uneven steps. Utilize a mix of lighter weights for longer carries and heavier weights for shorter distances to train different aspects of strength and endurance.

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