Trap Bar Overhead Carry

Key Takeaways

Ready to level up your fitness game? The Trap Bar Overhead Carry is an exhilarating exercise that’s more than just lifting weights above your head. Not only will it challenge your strength, but it’ll also improve your posture and balance. Dive into the world of the Overhead Carry Exercise and discover how this workout can transform your physical endurance and stability. Let’s embark on this thrilling fitness journey together!

What’s the Hype about Trap Bar Overhead Carry?

Ever wondered why the Trap Bar Overhead Carry has been creating such a buzz in the fitness community? Well, here’s your answer: This unique exercise targets several muscles in your body, including your shoulders, triceps, core, and even those stabilizing muscles that are often neglected in regular workouts. By engaging all these muscle groups, it ensures a comprehensive, balanced strengthening regime.

Now, if you’re still asking, “What’s in it for me?”, imagine an exercise that not only tones your muscles but also enhances your body’s functional strength and balance. Sounds good? Let’s get started!

Your Step-by-Step Guide to Trap Bar Overhead Carry

  1. Start with the Right Equipment: You’ll need a trap bar, obviously. They are usually hexagonal and allow you to stand inside. Ensure it’s of appropriate weight for beginners.
  2. Grip Matters: Stand in the center of the trap bar. Extend your arms and grip the bar firmly, ensuring your palms face each other.
  3. Lift-off: Engage your core and push through your heels to lift the bar overhead. Your arms should be fully extended.
  4. Stay Steady: Ensure that your arms are a little wider than shoulder-width apart. This position will provide better stability while carrying the bar.
  5. Walk It Out: Begin walking slowly. Keep the bar steady above your head. The key here is balance and stability, not speed.
  6. Mind Your Posture: As you walk, ensure that your back is straight, and your core is engaged. No slouching!
  7. Wrap It Up: Once you’ve walked a considerable distance or feel that your muscles are getting fatigued, slowly lower the trap bar to the ground, releasing your grip.

Pro Tips for Nailing the Trap Bar Overhead Carry

  1. Warm-Up: Like every exercise, warming up is crucial. Spend 5-10 minutes doing some light cardio or stretching exercises.
  2. Maintain a Neutral Spine: Ensure your back isn’t arched or rounded.
  3. Watch Your Step: Especially for beginners, be mindful of your surroundings. The last thing you want is to trip while holding weights overhead.
  4. Progress Gradually: Start with shorter distances. As you become more comfortable, increase the distance and the weight of the trap bar.
  5. Breathe: It may sound obvious, but remember to breathe! Steady breathing helps maintain balance and stability.


  1. What’s the main benefit of the Trap Bar Overhead Carry?
    • This exercise improves functional strength, stability, and works multiple muscle groups simultaneously.
  2. Is this exercise suitable for beginners?
    • Absolutely! Just ensure you start with an appropriate weight and maintain proper form.
  3. How often should I incorporate this into my workout routine?
    • Ideally, 1-2 times a week is sufficient to see improvements in strength and stability.
  4. Can the Overhead Carry Exercise help with posture?
    • Yes! By engaging the core and ensuring a straight back, it helps in improving overall posture.
  5. Is it normal to feel fatigued quickly during the first few tries?
    • Completely normal. As with all exercises, your endurance will build over time.
  6. How is the Trap Bar Overhead Carry different from a regular Overhead Carry?
    • The trap bar’s design allows for a more neutral grip, often making it easier on the wrists and shoulders.
  7. Do I need special footwear for this exercise?
    • No, but it’s recommended to wear comfortable athletic shoes that provide good grip.
  8. How do I know if I’m using the right weight?
    • If you can maintain proper form and complete the exercise without extreme strain, you’re on the right track. Adjust as needed.
  9. Can I combine this with other workouts?
    • Definitely! It can be combined with other strength training or functional exercises for a comprehensive workout.
  10. Why is it called the “Trap Bar”?
  • It’s named for its trapezoid shape, allowing the user to stand inside, providing a different lifting experience.

Level up your fitness journey with the Trap Bar Overhead Carry and embrace the benefits it brings. Remember, AH7 is here to guide you every step of the way. So, let’s carry those fitness goals overhead and march confidently into a healthier future!

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