Trap Bar Farmers Carry
Gym Exercise Card
Equipment
The Trap Bar Farmer's Carry is a full-body exercise that enhances grip strength, core stability, and overall body endurance. It involves walking a set distance while holding a trap bar loaded with weights, promoting functional strength and posture.
How to do it
- Stand inside a trap bar with feet hip-width apart.
- Bend at the knees and hips to grip the handles firmly.
- Lift the trap bar by straightening your legs and back.
- Walk forward steadily, keeping your core engaged and back straight.
- After the set distance, lower the bar gently to the ground.
Muscles worked
Primary Erector Spinae Gluteus Maximus Quadriceps
Secondary Deltoid Lateral Gastrocnemius Hamstrings Soleus Trapezius Upper Fibers
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