Farmers Carry Trap Bar
Engages multiple muscle groups at once, building coordination, strength, and conditioning.
Full BodyIntermediateStrengthPush
At a glance
| Muscles worked | Primary: full body |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — Get into the starting position for Farmers Carry Trap Bar.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Equipment
- Trap Bar
Coaching tips
Benefits
Engages multiple muscle groups at once, building coordination, strength, and conditioning.
Common mistakes
Letting the hips sag or flaring the elbows out to the sides.
Make it harder
Add weight in small increments while keeping the back flat.
Make it easier
Reduce the load and focus on hip hinge mechanics.
Breathing
Exhale on exertion, inhale on release.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Bent Over to Standing with Pole Warm Up Stretch
Beginner · 3 sets × 8-10 repsYoke Carry Strongman
Intermediate · 3 sets × 10-12 repsStanding Water Bottle Swing
Beginner · 3 sets × 12-15 repsSingle Arm Curl with Crunch on sit up bench
Beginner · 6 sets × 15 repsTraveler's Reaction Step
Beginner · 4 sets × 10 each sideBanded Squats Hands Up
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.