Trap Bar Farmers Carry 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Trap Bar
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Trap Bar Farmers Carry is a full-body exercise that primarily targets the forearms, challenging grip strength while engaging several other muscle groups. Using a trap bar, this exercise involves holding the barbell at your sides and walking for a set distance or time, which works the forearms intensely. Secondary muscles targeted include the abs, hamstrings, lower back, quads, shoulders, traps, and upper back, as they all help stabilize the body during the movement. This exercise is excellent for improving overall strength, endurance, and posture, making it a functional addition to strength training routines.
How to Perform
Position yourself inside the trap bar with your feet set at hip-width apart and your arms resting at your sides.
Hinge at your hips and reach down to grab the handles, ensuring you use a neutral grip (palms facing each other).
Stand upright by fully extending your hips and knees, ensuring a stable and strong posture.
Maintain a tight shoulder position and keep your core engaged as you begin walking, holding the trap bar with controlled steps for the required distance or time.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Before initiating the movement, take a deep breath to properly engage your shoulders. This will help you position them effectively as the weight naturally encourages a downward movement of your shoulders. Make sure they are set correctly before lifting.
Slightly elevate your shoulders by shrugging them just enough to counteract the downward pull of the weight. This ensures that your shoulders remain in a neutral position without excessive tension.
Walk with control, focusing on a smooth heel-to-toe step pattern to maintain balance and stability throughout the exercise.
Keep the weight stable and avoid letting it cause overextension of your body, particularly in the lower back.
Remember to keep breathing consistently during the movement, but do not rely solely on your breath to stabilize your spine. Engage your core for additional support.
Always be mindful of your environment when performing this exercise. Since it requires more space and can be potentially hazardous to those nearby, ensure there’s enough room and take precautions to prevent accidents.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the trap bar to move it. Focus on using controlled movements, as momentum will reduce the effectiveness of the exercise and increase the risk of injury.
Don’t Round Your Shoulders: Keep your shoulders pulled back and down to avoid rounding them, which can put unnecessary strain on your upper back and spine. A rounded shoulder position can lead to poor posture and discomfort.
Avoid Overextending Your Lower Back: Do not lean too far back or arch your lower back excessively while walking. Maintain a neutral spine position to prevent strain on your lower back and ensure proper muscle activation.
Don’t Let the Trap Bar Pull You Forward: Resist the urge to lean forward as the weight pulls you. Keep your chest up and your core engaged to avoid collapsing forward and to keep the focus on your forearms and core.
Don’t Walk Too Fast: Avoid rushing the movement. Walking too quickly can cause instability and make it harder to maintain control over the weight. Take steady, controlled steps to maximize engagement of the target muscles and prevent imbalance.
Avoid Holding Your Breath: Do not hold your breath while performing the exercise. Breathe steadily to maintain intra-abdominal pressure, which supports your spine and helps with stabilization.
Don’t Grip Too Tight or Too Loose: A grip that’s too tight can lead to unnecessary tension in your forearms, while a grip that’s too loose can cause you to drop the weight. Find a firm, controlled grip to keep the focus on the forearms without overexerting them.
Avoid Bending Your Knees Too Much: Do not squat down excessively before picking up the trap bar. Keep your knees slightly bent, but avoid bending them too much as this will shift the focus away from your forearms and reduce the efficiency of the exercise.
Don’t Let the Trap Bar Swing: Ensure the trap bar stays close to your body and doesn’t swing out of control. A swinging motion will waste energy and may lead to a loss of balance, increasing the risk of injury.
Avoid Overloading the Weight: Don’t lift more weight than you can handle. Overloading the trap bar can compromise your form, especially as fatigue sets in, and increase the risk of injury. Start with manageable weight and gradually increase it as you build strength.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
