Zirv Fitness
Strength exercise

Trap Bar Farmer Walk

How to do it

  1. Load a trap bar with weight plates and stand inside it with feet hip width apart.
  2. Bend at the hips and knees to grip the raised handles, keeping the chest tall and the back flat.
  3. Drive through the legs to stand fully upright, locking the shoulders down and back.
  4. Grip the handles firmly to keep the forearms engaged while the trapezius supports the load.
  5. Walk forward with short, controlled steps, bracing the core to keep the torso from swaying.
  6. Set the bar down with a hip hinge once the distance is complete, breathing steadily in short bursts throughout.

Muscles worked

TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Traps exercises

Yoke CarryYoke WalkBand Pull-ApartBand Upright RowBarbell High PullBarbell Shrugs
Type
Strength
Equipment
Trap Bar, Weight Plates
Primary muscles
Trapezius, Forearm Flexors, Core
Measured in
Reps and weight