Trap Bar Farmers Walks are one of THE best forms of loaded carries you can do...and if you're not doing loaded carries yet, you should be.
They're very simple...you pick up something heavy and you carry it. This works just about everything in your body...grip, back, legs, traps, the works. They're phenomenal.
Using the trap bar for carries allows you to keep the bar away from your legs so you can move them freely and walk freely. There's nothing in the way of you carrying a whole lot of weight up and down the gym floor...
...except if the gym floor is short and you don't have much space to carry in.
That's the problem I run into in my basement gym. I've got about 30 feet or so to work with in terms of space before I have to turn around.
And you CAN turn around while carrying (and I do).
This Farmers Walk variation is going to allow you to get more time under load while adding a unique challenge to the carry.
You're going to start and stop every 2-3 steps.
It sounds simple because it IS simple.
However, the execution of that simple task with heavy weight is a whole different level of loading.
And it is awesome.
I'm using 405 lbs on the bar for this walk. I actually do recommend grip assistance for this (whereas normally you might not use it) because with each stop, the momentum of the bar continues forward and your grip will get challenged even more than normal. We don't want grip strength to be the limiting factor here.
Stand up with the bar, take 2-3 steps forward then stop.
I'm talking total dead stop with your feet together until the bar stops swinging.
Then step forward and continue forward a few steps then stop again.
When you've gone as far as you can go, set the bar down, turn around, pick it up and go back in the same patterns.
And that's really all there is to it.
Just walk forward a few steps, stop, then go again.
It's elegantly simple and brutal in execution. If you like a challenge, you're going to love it.
---
Are you 40...50...60 or even 70+ years old and want to build muscle and strength like you did 20 years ago?
If you feel like you're fighting a losing battle, you're ready to discover the REAL secret to REVERSING muscle loss due to aging...
*** You need to train the body systems that SUPPORT your muscle mass, not just the muscle itself. ***
These underlying support systems diminish as you age, which is why you lose muscle as you get older no matter how hard you train... but with strategic training, these systems can be regenerated.
Share This Page...
Want More Training Like This?
You'll find it here...
Support