Trap Bar Carry
A loaded walk inside a hexagonal trap bar, training grip, upper traps, and an upright trunk.
How to do it
- Step inside a loaded trap bar with the feet about hip-width apart.
- Hinge, grip both raised handles, brace the midsection, and stand tall.
- Set the shoulders down and slightly back before the first step.
- Walk forward with short, even steps, looking ahead rather than down.
- Keep the frame from swinging and the ribs stacked over the pelvis.
- Stop, hinge, and set the bar down under control when the set ends.
Key technique cue
Shoulders away from the ears, stand tall, short steps so the bar stays still.
Common mistakes
- ✕ Letting the shoulders shrug to the ears as the load pulls the traps down.
- ✕ Folding forward at the waist once the grip fades, which loads the lumbar spine.
- ✕ Taking long, hurried steps that make the bar swing around the hips.
- ✕ Holding a locked breath for the whole walk instead of bracing and breathing.
Benefits
- ✓ Builds grip endurance with a load you can walk inside a gym aisle.
- ✓ Trains the upper traps and trunk to hold posture under a bilateral carry.
- ✓ The hex frame keeps both hands even, so the walk stays a farmer carry, not a suitcase.
Progression: from easier to harder
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Step 1 You are here - Trap Bar Carry
- Farmer's Walk
- Kettlebell Farmer's Carry
About the exercise
The trap bar carry is a farmer walk performed inside a hexagonal bar. You step into the frame, grip the raised side handles, stand tall, and walk. The closed hex keeps the load beside the hips instead of out on two separate implements, so the path is a straight loaded walk. Grip limits the set; the upper traps hold the shoulder girdle; the trunk resists the bounce of each step.
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