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Trap Bar Carry

A loaded walk inside a hexagonal trap bar, training grip, upper traps, and an upright trunk.

Primary muscle
Forearms, Traps
Equipment
Barbell
Difficulty
Beginner
Movement
Carry
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How to do it

  1. Step inside a loaded trap bar with the feet about hip-width apart.
  2. Hinge, grip both raised handles, brace the midsection, and stand tall.
  3. Set the shoulders down and slightly back before the first step.
  4. Walk forward with short, even steps, looking ahead rather than down.
  5. Keep the frame from swinging and the ribs stacked over the pelvis.
  6. Stop, hinge, and set the bar down under control when the set ends.

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.

Muscles worked

Primary
ForearmsTraps
Secondary
AbsFront DeltsQuads

Same movement, other equipment

Dumbbell Farmer Carry Beginner Dumbbell Farmer Carry Forearms Dumbbell Kettlebell Farmers Carry Beginner Kettlebell Farmers Carry Forearms Kettlebell

Similar exercises

Barbell Behind The Back 30 Degree Shrug Beginner Barbell Behind The Back 30 Degree Shrug Traps Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Deadlift Intermediate Barbell Deadlift Abs Barbell Barbell Rack Pull Beginner Barbell Rack Pull Abs Barbell Barbell Shrug Beginner Barbell Shrug Traps Barbell

Good to know

What muscles does the Trap Bar Carry work?
Mainly the forearms and traps. It also works the abs, front delts and quads.
What equipment do you need for the Trap Bar Carry?
It uses a barbell. Without it, the Dumbbell Farmer Carry and the Kettlebell Farmers Carry train the same muscles the same way.
Is the Trap Bar Carry good for beginners?
GymVim rates it beginner.

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