Trap bar farmer’s walk


Exercise details

  • Target muscles: None; see synergists and important stabilizers
  • Synergists: Gluteus Maximus, Hamstrings, Quadriceps (Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius [deep]), Adductor Magnus, Soleus, Gastrocnemius
  • Important stabilizers: Wrist Flexors, Upper and Middle Trapezius, Levator Scapulae, Rhomboids, Erector Spinae, Rectus Abdominis, Obliques
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Stand inside a loaded trap bar with your feet shoulder-width apart.
  2. Squat and grasp the handles of the trap bar.
  3. Take a deep breath.

Execution

  1. Keeping your torso upright and your arms and back straight, exhale as you lift the trap bar into a standing position.
  2. Breathing normally and keeping your arms straight, walk in a straight direction for the desired distance while holding the trap bar.
  3. At the end of the walk, stop, bring your feet level, and set the trap bar down carefully by first pushing your hips back and then flexing your knees.
  4. Turn and repeat steps 1 and 2 to return to the starting mark.
  5. Repeat the exercise until you meet the prescribed distance.

Comments and tips

  • The trap bar farmer’s walk is a fantastic whole-body exercise that is great for strengthening your grip; building your forearms; developing the strength and stability of your core; overloading your upper back, lower back, glutes, forearms, and legs; improving your functional fitness; enhancing the unilateral strength and fitness of your legs; and boosting your overall strength.
  • Keep your back, neck and arms straight, and your torso upright.
  • Walk slowly, in a straight direction. Do not turn while holding the trap bar as you may damage your knees.
  • To give your lower back time to adapt, start light and add weight gradually.
  • If you want to lift a very heavy weight, you can protect your lower back by wearing a support belt.
  • If your goal does not include improving your grip and building your forearms, you can use gym chalk or wrist straps to make holding on to the trap bar easier.
  • If you want a deeper lift, turn the trap bar upside down and use the lower handles.
  • Also known as the hex bar farmer’s walk and the hex/trap bar farmer’s carry.
  • See also the trap bar deadlift.

Trap bar farmer’s walk videos

Although the ending is a bit messy, here’s a decent demonstration of the trap bar farmer’s walk.

Do not turn while holding the trap bar, as the lady does in the video below.

Sources


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