Trap Bar Carry
Carry · full · intermediate
How to do it
Stand inside a loaded trap bar, hinge and grip the handles, stand up with a flat back and the shoulders pulled down, then walk in a straight line with short, quick steps.
Muscles worked
Primary: full · Also works: traps, forearms, core, glutes
Equipment
Full gym
Common mistakes
- Rounding the back to pick the bar up, which is where heavy carries injure people
- Taking long strides so the bar swings and bangs the shins
- Shrugging the shoulders up around the ears instead of letting the arms hang long from a packed shoulder
Variations
- Farmer handles instead of a trap bar
- Set the bar down and reset every 20 metres
- Heavy holds for time instead of walking
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
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