Trap Bar Farmer's Walk.

How to do it.

1. Step 01

   Stand inside a loaded trap bar

2. Step 02

   Hinge down and grip the handles at your sides

3. Step 03

   Stand up tall with the arms straight

4. Step 04

   Walk forward with short, controlled steps

5. Step 05

   Set the bar down by hinging back at the end

Pro cues.

• Keep the shoulders back and the core braced

• Look ahead, not down

• Log the total weight of the bar

Questions, answered.

What is the Trap Bar Farmer's Walk?

Loaded carry inside a trap bar, letting you hold far more weight than with two dumbbells.

What muscles does the Trap Bar Farmer's Walk work?

The Trap Bar Farmer's Walk primarily works your forearms and traps. It also recruits your core and glutes as secondary movers.

What equipment do I need for the Trap Bar Farmer's Walk?

You need a trap bar to perform the Trap Bar Farmer's Walk.

How many sets and reps should I do for the Trap Bar Farmer's Walk?

A typical prescription for the Trap Bar Farmer's Walk is 3–4 sets of 1–1 reps. Rest about 90–180 seconds between sets.

Is the Trap Bar Farmer's Walk good for beginners?

The Trap Bar Farmer's Walk is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.