The barbell farmers walk--performed here by one of Dr. Seedman's bodybuilding clients--is an incredibly challenging loaded carry as it forces the lifter to be very tight and stable throughout in order to control the load.
This is an excellent power variation of the Olympic Clean. Keep the chest up throughout and be sure the hips and chest come up at the same rate. Build up speed gradually then explode at the top position.
The farmers walk with chains is a great way to provide additional overload to the traps, upper back, core, and legs without further taxing the grip which is often times limiting factor. Here are a few of Dr. Seedman's NFL athletes performing it with 100 lb dumbbells and an additional 60 lbs of chains.
The high pull is a great Olympic lifting variation and a solid speed and power movement for the hips and lower body. It crushes the upper back, traps, and deltoids. The catch at the bottom also provides a strong and rapid eccentric jolt to the upper body musculature as you're forced to quickly decelerate the weight.
Besides being an excellent speed and power movement for the lower body, the narrow stance dumbbell squat jump crushes the traps and upper back due to the rapid eccentric contraction produced from having to control the dumbbells during the landing. Start with very light loads to work on mechanics and technique before increasing the weight.
Heres'a great isolation exercise that targets the traps, upper back, shoulders, and low back muscles. The bent over dumbbell front raise is also extremely difficult and 10 lb dumbbells will suffice for most individuals. It's also a great exercise to hit before farmers walks or shrugs to pre-exhaust the traps before hitting them with a larger compound movement.