compound · Carry
Trap Bar Carry
Trap Bar Carry is a compound carry movement for forearms, using Trap Bar. It also works traps, core and glutes. 3 sets of 20-30m, 2 min rest.
- Primary muscle
- Forearms
- Equipment
- Trap Bar
- Difficulty
- Intermediate
- Sets and reps
- 3 × 20-30m
- Rest
- 90s
- Force
- static
How to do it
- 1Set up
Stand in the trap bar, deadlift to lockout, then walk.
- 2The cue that matters
Heaviest carry you can load - keep the hips under you and the ribs down.
- 3Work it
3 sets of 20-30m, resting about 2 minute between them.
Muscles worked
Forearms does most of the work. Traps, core and glutes take the rest.