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Forearms · Intermediate

Hex Bar Farmers Carry

Loaded hold or carry for grip, posture, and trunk stability.

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Exercise overview

Training details

ForearmsTraps NeckCore

Equipment

Trap Bar

Sets × time

3 × 30 sec

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand centered inside the trap bar, brace firmly, and deadlift it to a stable upright position.
  2. 02Keep the shoulders packed, arms straight, and the bar level around your body.
  3. 03Walk with short, deliberate steps while keeping the torso tall and the head neutral.
  4. 04Resist side-to-side sway and avoid allowing the bar to bounce against the legs.
  5. 05Stop with both feet stable, hinge and bend the knees, and set the bar down under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationRickshaw CarryRelated variationFarmer CarryRelated variationKettlebell Farmer CarryRelated variationFarmers WalkRelated variationChaos Farmers WalkRelated variationConan's Wheel

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePinch Grip CarryComparable substituteKettlebell Farmers HoldComparable substituteDouble Kettlebell Front Rack Carry

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