Shoulders
Trap Bar
Intermediate
Carry
Trapezius, Abs, Forearm
The trap bar overhead carry builds shoulder strength and core stability while carrying weight overhead. This exercise improves posture and helps you handle heavy loads above your head.
1. Stand inside the trap bar and deadlift it to your waist, then press it overhead with arms fully extended. 2. Keep your shoulders packed down and core tight before taking your first step. 3. Walk forward slowly during your trap bar overhead carry, keeping the weight balanced above your head. 4. Take small steps and breathe normally while maintaining perfect posture throughout the movement. 5. Lower the trap bar overhead carry weight safely by reversing the press motion when you finish walking.
• Keep your shoulders pulled down and back during the entire trap bar overhead carry to protect your shoulder joints. • Engage your core muscles hard to prevent your lower back from arching under the weight. • Look straight ahead and avoid tilting your head up or down while walking. • Take controlled steps and avoid rushing through the trap bar overhead carry movement.
• Letting the weight drift forward or backward instead of keeping it directly overhead during the trap bar overhead carry. • Walking too fast or taking steps that are too big, which makes balancing much harder. • Arching your back too much because your core isn't engaged during the trap bar overhead carry exercise.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your shoulders 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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