The Trap Bar is PERFECT for Farmers Walks...it keeps the bar off your legs and allows you to move freely with a lot of weight.
The one I have is open at the back...you may also see "hex" bars that have a complete "cage" around you as well.
I'm using 405 lbs in the demo...but don't start with that if this is the first time you're trying the exercise. Begin light, get familiar with the movement, then move up from there.
The weight should be something you're comfortable deadlifting relatively easily.
I'm also using grip assistance in the form of hooks for this training so that grip strength didn't limit the cardiovascular training I got. It's not 100% necessary to use grip assistance but know that not using will likely force you to use less weight or go shorter distances.
That being said, your grip will obviously get a lot more work without grip assistance. It just depends on what your priority is...for me, in this case, it was cardio training with maximum loading.
So first, deadlift the weight up.
Then start walking. Take SHORT steps that are fairly close in line with each other, so you're not swinging the weight side to side...(almost like a tight-rope walker in concept...though not quite that close in).
On the other end, I'll set the bar down, turn around, then come back.
Here's a straight-on view.
I recommend taking an "interval" approach with this training, going for about 20 to 30 feet in one direction, then turn around and come back. Then set the weight down and rest about 30 seconds, then go again...just like regular interval training.
This places tremendous demands not only on the muscular system but your cardiovascular system as well. Carrying heavy loads demands massive amounts of oxygen, just like any other form of cardio...
I will then do this for a set period of time, e.g. 10 to 15 minutes straight.
Farmers Walks and Loaded Carries Are How I Do Cardio...
...it's much more fun and challenging than sitting on a bike and slogging away mindlessly. As well, this sustained long-duration loading challenges the structures in your body in a way that even "normal" weight training doesn't.
Next time you do cardio, forget the "standard" approaches and try these interval Farmers Walks, whether it be with a trap bar, dumbbells or kettlebells. You'll either love them, hate them, or both.
You can also do these in a "stop and go" style where you literally stop repeatedly during the carry.
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