- 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
- Stand inside a loaded trap bar with your feet shoulder-width apart.
- Squat and grasp the handles of the trap bar.
- Take a deep breath.
- Keeping your torso upright and your arms and back straight, exhale as you lift the trap bar into a standing position.
- Breathing normally and keeping your arms straight, walk in a straight direction for the desired distance while holding the trap bar.
- 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.
- Turn and repeat steps 1 and 2 to return to the starting mark.
- 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.