More Than Just a Walk
The trap bar farmer’s carry may look simple, but it challenges nearly every muscle in your body. Soccer players, in particular, can benefit from this powerful full-body exercise. While it may seem more suited for strongman events, the movement has clear crossover to the field.
Every step improves grip, strengthens the core, and sharpens posture. And unlike isolation exercises, this one move builds functional strength in a highly transferable way.
Let’s explore why the trap bar farmer’s carry deserves a spot in every soccer player’s training plan.
What Is the Trap Bar Farmer’s Carry?
In its basic form, the farmer’s carry involves walking while holding heavy weights. The trap bar variation uses a hexagonal barbell, allowing you to stand inside it and lift with a more natural, neutral grip.
This design reduces stress on the lower back and shoulders. It also encourages better alignment, making it easier to carry heavier loads safely.
To perform it, the athlete picks up the loaded trap bar, stands tall, and walks in a straight line. That’s it—at least on the surface.
Beneath the simplicity lies a complex chain of muscular engagement and neurological coordination.
Why Soccer Players Should Do It
Soccer players need strength, but also balance, mobility, and endurance. The trap bar farmer’s carry touches all of these areas.
Here’s how:
1. Core Strength and Stability
Unlike crunches or sit-ups, this carry trains the core the way it’s used on the field—statically resisting movement. With each step, your core fights to keep the spine upright. That translates to better posture, stronger shielding, and safer landings.
2. Grip and Forearm Power
From throw-ins to battles for the ball, grip strength matters more than most players realize. Holding onto a heavy trap bar improves grip endurance, a valuable asset in the final minutes of a match.
3. Postural Integrity
Poor posture leads to fatigue, injury, and bad movement patterns. The trap bar carry forces the spine into alignment. With the weight pulling straight down, your back muscles must activate fully. Over time, this strengthens your posterior chain—essential for sprinting and jumping.
4. Unilateral Balance and Coordination
Every step during a carry is done one leg at a time. That mirrors the gait pattern of running. The carry strengthens the hips, knees, and ankles independently. This reduces asymmetries and lowers injury risk.
5. Mental Toughness and Endurance
The trap bar farmer’s carry isn’t just physical. It requires focus, grit, and calm under tension. Soccer players often face similar mental demands on the pitch. Training under load prepares you for those pressure moments.
How to Perform the Trap Bar Farmer’s Carry
Form is everything. Done right, this move is safe and effective. Done wrong, it can strain your back or knees.
Step-by-Step Instructions:
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Set Up the Trap Bar
Load an appropriate weight evenly on both sides. Stand inside the bar with feet hip-width apart. -
Brace and Lift
Grip the handles firmly. Keep your chest tall, shoulders back, and core tight. Drive through your heels to lift. -
Stand Tall
Fully extend the hips at the top. Your body should be upright, with eyes forward and shoulders packed down. -
Start Walking
Take short, controlled steps. Keep your spine neutral and avoid swaying side to side. -
Stay Tight
Keep tension throughout the body. Don’t rush. Walk a set distance or for a set time, then return the bar carefully.
Common Mistakes to Avoid
Even a great movement can backfire with poor form. Watch out for these issues:
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Hunched Shoulders: Stay upright with shoulders pulled back.
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Wobbly Steps: Walk with purpose. Keep a narrow path.
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Arched Lower Back: Brace your core to avoid hyperextension.
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Uneven Load: Ensure both sides of the bar are balanced before lifting.
Correcting these mistakes protects you from injury and ensures real gains.
Programming for Soccer Players
You don’t need to do this movement every day. Once or twice a week is plenty. It can be used as a finisher, a main lift, or even a warm-up when performed with lighter weight.
Sample Plan:
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Distance: 30–50 feet
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Sets: 3–5
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Rest: 60–90 seconds
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Load: Choose a weight that challenges you without compromising form
For endurance, use lighter loads and longer carries. For strength, increase the weight and reduce distance.
Progressions and Variations
The trap bar farmer’s carry is versatile. As you improve, you can scale the difficulty.
Try These Options:
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Longer Distance Carries: Increase your walk from 30 to 100 feet.
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Timed Carries: Instead of counting steps, walk for 30–60 seconds.
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Elevated Trap Bar Carries: Use high handles for less strain or low handles to mimic a deeper start position.
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Single-Arm Carries (Unilateral): This forces your core to resist rotation, building anti-rotational strength.
Mix and match based on your goals. For soccer, combining multiple styles builds a more well-rounded athlete.
Complementary Exercises
To maximize the benefits of this movement, pair it with other soccer-specific strength drills.
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Trap Bar Deadlifts: Build raw pulling strength.
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Bulgarian Split Squats: Enhance single-leg power.
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Planks and Side Planks: Improve core control.
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Rotational Med Ball Throws: Add explosive movement through the core.
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Band Pull-Aparts: Improve shoulder stability.
Each of these supports the mechanics trained in the farmer’s carry.
Injury Prevention and Long-Term Gains
Soccer players often suffer from hamstring strains, hip tightness, or back issues. The trap bar farmer’s carry counteracts many of these problems.
By engaging the posterior chain and core while reinforcing balance, players move more efficiently and reduce breakdown under fatigue.
Additionally, this lift teaches body awareness—an overlooked but vital part of injury prevention.
Real-Life Application on the Pitch
Consider what happens during a soccer match. You sprint, change direction, absorb contact, and jump repeatedly. Each of these actions involves transferring force through your entire body.
The trap bar farmer’s carry mimics this force transfer. You hold weight, maintain alignment, and move with control. Over time, you become stronger, more balanced, and more injury-resistant.
It’s not just strength—it’s athletic strength.
Conclusion: Carry More, Play Better
The trap bar farmer’s carry isn’t flashy. There’s no barbell flying overhead or dramatic movement. But its impact is undeniable.
With just a bar, some weight, and a little space, soccer players can gain massive improvements in strength, posture, and stability. It doesn’t take hours of gym time either—just focused effort and smart programming.
Add it to your training. Feel the results on the field. Sometimes, the best way to move forward is to carry heavy and walk strong.
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