Farmer carries: the simplest, most brutally effective full-body workout that turns you into a human forklift. Grip, core, legs, lungs—everything gets torched.
But what if you don’t have access to a strongman training facility or a 100-foot stretch of turf? No problem. Here’s how to get all the benefits of farmer carries at home, even if your "gym" is also your living room.
Why Should You Care About Farmer Carries?
Farmer carries aren’t just for strongmen flipping tires and hauling kegs. They benefit every athlete and every training style by improving:
✅ Grip Strength – If you can’t hold onto the weight, you can’t lift it. Period.
✅ Core Stability – A moving plank that makes your abs work overtime.
✅ Shoulder Health – Teaches proper posture and control under load.
✅ Endurance & Conditioning – Because walking while carrying heavy things should be easy, but somehow… isn’t.
✅ Full-Body Strength – Farmer carries hit legs, back, traps, arms, and lungs—all in one move.
Plus, it makes everyday tasks feel easy—groceries, suitcase-hauling, carrying your dog when they refuse to walk.
But here’s the catch: doing farmer carries at home isn’t as straightforward as it sounds.
Challenges of Doing Farmer Carries at Home
👎 Limited Space – Not everyone has a warehouse-sized garage gym.
👎 Grip-Killing Handles – Dumbbells aren’t the same as proper farmer handles.
👎 No Straight Paths – Obstacle course vibes with furniture and walls in the way.
👎 Floor Damage Risks – Heavy weights + hardwood = bad news.
The good news? There are ways around all of this.
How to Do Farmer Carries at Home
1. Use What You’ve Got
You don’t need fancy strongman handles. Here’s what works:
- Dumbbells – The easiest option. Just grab and go.
- Kettlebells – A more natural grip but heavier on forearm fatigue.
- Trap Bar – Keeps the weight centered, reducing strain.
- Sandbags – Tougher to grip = greater challenge.
- Weight Plates – Pinch grip for finger-crushing intensity.
- Books - Brainy and strong? Total swoon fest.
2. Walk in Small Loops (Or March in Place)
If your space is limited, don’t stress about long distances.
✅ Walk back and forth in a hallway.
✅ March in place with weights if you’re really crunched for space.
✅ Use a treadmill (yes, really). More on that next.
3. Upgrade to the Bells of Steel Dreadmill
Shameless plug! The Dreadmill is the ultimate home gym hack for loaded carries. It’s a self-powered treadmill with built-in weight horns, letting you turn every step into a farmer carry without needing a football field.
🔥 Why It’s a Game-Changer:
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No space? No problem. Load it up and walk without ever leaving your spot.
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Adjustable resistance. Add more weight for strongman-style carries or keep it light for endurance work.
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Safer on joints. The cushioned belt absorbs impact, unlike hard concrete.
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More versatile than a treadmill. Use it for sled pushes, drags, and carries—all in one.
If you’re serious about farmer carries at home, the Dreadmill makes it ridiculously efficient.
Farmer Carry FAQs
Can I do farmer carries in a small space?
Absolutely. If you don’t have space to walk, try:
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Marching in place with weights.
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Using a Dreadmill for resistance-loaded steps.
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Carrying weights in short, controlled paths, weaving in front of your kids as they play video games for extra satisfaction.
How heavy should my farmer carry weights be?
A good rule of thumb:
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For grip endurance: Lighter weight, longer walks (30-60 sec).
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For strength: Heavy weight, shorter walks (10-20 sec).
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For max effort: As heavy as possible for 10-15 seconds without dropping.
Do farmer carries build muscle?
Yes! They build grip, traps, forearms, core, and legs while reinforcing posture and stability.
What’s better: dumbbells or farmer handles?
Farmer handles are better for grip, posture, and loading capacity, but dumbbells work well at home.
Can I replace deadlifts with farmer carries?
Not quite. Farmer carries build similar muscles, but deadlifts develop raw pulling strength. Use both.
Final Thoughts: Farmer Carries at Home ARE Possible (And Worth It)
🔥 No space? Use a hallway or march in place.
🔥 No handles? Grab dumbbells, kettlebells, or plates.
🔥 Want max efficiency? Use the Dreadmill.
Farmer carries make you stronger, tougher, and more athletic—whether you’re a strongman, powerlifter, or just someone who wants to carry all the groceries in one trip.
Time to get carrying. 💪
