How to do it
Keep the bar close to your legs during the initial lift.
- 1
Step inside the trap bar and squat down to grip the handles.
- 2
Lift the bar by driving through your heels and straightening your legs.
- 3
Walk forward, keeping your back straight and core tight.
- 4
Continue for the desired distance before carefully setting the bar down.
Expert tip
Keep your chest up and shoulders back to engage your upper back and ensure proper posture throughout the carry.
Common mistakes
- ✕Hips rising before the bar leaves the floor
- ✕Knees caving inward during the lift
- ✕Taking strides that are too long