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Trap Bar Farmers Carry
- 1 - Stand inside the trap bar with your feet about hip-width apart and the handles aligned at your sides.
- 2 - Hinge at the hips and bend your knees, keeping your chest up, back neutral, and shoulders pulled down and back.
- 3 - Grip the handles firmly, brace your core, and drive through your feet to stand tall with the trap bar.
- 4 - Keep your arms straight, shoulders stable, and torso upright as you begin walking forward with controlled, even steps.
- 5 - Avoid leaning, shrugging excessively, or letting the trap bar swing as you maintain tension through your core and upper back.
- 6 - Continue carrying for the prescribed distance or time, then stop under control.
- 7 - Lower the trap bar back to the floor by hinging at the hips and bending your knees while maintaining a neutral spine.
