Trap Bar Farmers Carry
Expert Advice
Keep your chest up and shoulders back to engage your upper back and ensure proper posture throughout the carry.
How-to-do Steps
- Step inside the trap bar and squat down to grip the handles.
- Lift the bar by driving through your heels and straightening your legs.
- Walk forward, keeping your back straight and core tight.
- Continue for the desired distance before carefully setting the bar down.
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Muscles Worked
Trap Bar Farmers Carry primarily targets the Quads, Hamstrings, with Strength mechanics using Trap Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Trap Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Trap Bar Farmers Carry work?
Trap Bar Farmers Carry primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Trap Bar.
How many sets and reps should I do for Trap Bar Farmers Carry?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Trap Bar Farmers Carry suitable for beginners?
Trap Bar Farmers Carry is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
