The gold-standard farmer carry using a hex/trap bar, which places the load in line with the body's center of mass (unlike a straddled straight bar). Widely used in strongman and combine training as the truest farmer-handle substitute.
Demo: Adventure racing carry variations demo
Sets
4
Reps
15-25m
Rest
2 min
Contraindications
Requires a trap bar — future equipment. Same deadlift precautions apply as with barbell training.Setup
Load a trap bar and step inside the frame. Hinge down with a flat back, grip the high or low handles, and deadlift to standing.
Execution
- 1Deadlift the trap bar to full standing extension with braced core
- 2Stand tall, load centered directly beneath the torso
- 3Walk with short, quick, controlled steps
- 4Keep the bar from tilting side to side
- 5Lower with a hip hinge, not a squat, at the end of the set
Key cues
- Neutral spine on the pickup — hips and chest rise together
- Shoulders packed down and back
- Even weight through both feet with each stride
- Consistent grip pressure, don't let the handles rotate
- Steady exhale through the carry, no breath holding
Common faults
- Squatting the pickup instead of hinging
- Letting the bar tilt forward or backward mid-stride
- Shrugging the traps up toward the ears
- Taking strides too long, causing instability
- Rushing the set-down and rounding the spine
Tweaks
- High-handle trap bar for less range of motion, more carry-specific loading
- Add distance intervals for conditioning
- Pair with a sled push for a strongman-style finisher
Muscles
Primary: Forearms, Trapezius, Erector Spinae
Secondary: Glutes, Quadriceps, Core
Notes
STRENGTH carry: heavy load, short distance (15-25m). This is the preferred farmer-carry tool in strongman and powerlifting-adjacent programs because the load path is centered under the torso, unlike a straddled barbell.
Sources
- The Secret of Loaded Carries - Dan John, T-Nation
- Here's How to Do the Farmer's Walk—Safely - The Healthy
Attribution: Strongman canon / Chad Wesley Smith