Trap Bar Carry
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Trap Bar
Primary muscle group
Trapezius, Forearm Flexors
Secondary muscle groups
Gluteus Maximus, Quadriceps, Erector Spinae, Obliques
Movement pattern
Bilateral Loaded Locomotion
Training goal
Load Carriage
Sport
Tactical / Military, Football, Rugby, General Athletic Development, Powerlifting
Overview
Purpose. Maximise loaded-carry intensity for grip, trunk and postural endurance.
How it fits the system. A beginner-level bilateral loaded locomotion entry in the Functional Training section, programmed to develop load carriage. Related work in the library: Get-Up to Kneeling and Suitcase Deadlift.
Primary muscles
Trapezius, Forearm Flexors
Secondary muscles
Gluteus Maximus, Quadriceps, Erector Spinae, Obliques
Movement pattern
Bilateral Loaded Locomotion
Equipment
Trap Bar
Difficulty
Beginner
How to Perform
- Load a trap bar and stand inside it.
- Deadlift the bar to standing with a tall chest and packed shoulders.
- Walk with short, quick steps for the prescribed distance.
- Set the bar down under control with a hinge, not a drop.
Coaching Cues
- "Ribs down, shoulders back."
- "Short, fast steps."
- "Set it down, do not drop it."
Common Mistakes
- Leaning back to counter the load.
- Taking long strides that let the bar swing.
Progressions & Regressions
Progressions
Increase load or distance.
Regressions
Reduce load, or use dumbbells.
When to Use It
When to use
End-of-session conditioning, grip work and tactical preparation.
When not to use
Acute low-back or grip injury.
Programming
4–6 carries of 20–40 metres, 90 seconds rest.
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