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Trap Bar Farmer’s Walk
Intermediate - Strength - Compound
Targeted Muscle Group
Upper Legs
Back
Recommended Equipment
How to do it
The Trap Bar Farmer's Walk is a compound exercise that primarily targets the muscles of the upper body, particularly the shoulders, arms, and grip strength, while also engaging the core and lower body muscles.
Bend at the hips and knees to grasp the handles of the trap bar with a neutral grip (palms facing each other). Keep your grip firm and secure on the handles. Engage your core muscles by drawing your navel in towards your spine. Keep your chest up and your shoulders back to maintain proper posture throughout the movement.
With the trap bar securely in your hands and your core engaged, exhale as you lift the weight off the ground by straightening your hips and knees. Keep your back straight and avoid rounding or arching your spine. Once the weight is lifted off the ground, stand tall with your shoulders pulled back and your chest up.
Begin walking forward in a controlled manner, taking small, deliberate steps. Keep your arms extended and your shoulders stabilized as you walk. Focus on maintaining proper posture and balance throughout the movement.
Take care not to sway from side to side or allow the weight to pull you off balance.
Depending on your goals and fitness level, you can perform the Farmer's Walk for a specific distance (e.g., 20 meters) or for a set amount of time (e.g., 30 seconds). Aim to walk with a brisk but controlled pace, focusing on maintaining proper form and tension in your muscles. Once you reach the designated distance or time, carefully turn around and walk back to the starting point. Take small, deliberate steps and maintain proper posture and balance as you return.
Once you have completed the desired number of repetitions or distance, carefully lower the trap bar back to the ground by bending at the hips and knees.
