Lifting Straps for Farmers Walk: Should You Use Them?

The farmers walk is famous as a grip builder. Pick up something heavy in each hand, stand tall and walk. So it surprises many people that straps are common on farmers walks in strongman and bodybuilding gyms. Whether straps make sense depends on your goal. If you want stronger hands, go without. If you want to load your traps, core and legs with more weight than your grip allows, straps can be exactly the right tool.

What the Farmers Walk Trains

Carries load almost everything. The hands and forearms fight to hold the weight. The traps and upper back keep the shoulders from being pulled down. The core resists side bending and the legs move the load under fatigue. Because grip usually gives out first, the rest of the body often never reaches its limit. Our farmers walk guide covers the basics of form.

When Straps Make Sense

• Strongman training, where heavy frame and handle carries are part of competitions and grip is trained separately.
• Trap and upper back focus, when you want the traps and core to be the limiting factor.
• Conditioning finishers with long distances or many trips, where grip would end the set early.
• When your grip work is already covered with dedicated holds and deadlifts done without straps.

When to Skip Them

If your main reason for carries is to build grip strength, straps take that away. Beginners in particular benefit from carrying raw until their hands catch up. Some strongman events do not allow straps in competition either, so check event rules and train without straps for any carry you plan to compete in raw. For broader grip advice read how to improve grip strength for deadlifts.

How to Strap a Farmers Handle or Dumbbell

1. Put the strap loop around your wrist with the tail running across the palm toward your thumb.
2. Reach down and wrap the tail around the handle, away from you and back under.
3. Twist the handle to tighten the strap so it sits snug in the palm.
4. Grip over the strap, brace and stand up with a flat back.

Do the same on the other side. With dumbbells, wrapping the strap once around the handle is usually enough. For more detail, read how to use lifting straps.

Trap Bar Carries

A trap bar lets you load a lot of weight for carries and is easy to strap because the handles are already in a neutral position. Make sure you have room to walk without hitting anything, and keep steps short and quick. Read straps for trap bar deadlift for setup tips that carry over.

A Balanced Approach to Carries

A good compromise is to alternate. On one day, carry a moderate weight without straps for grip. On another, strap up and carry heavier to load the traps and legs. This way you get both benefits. Pair this with chalk on raw days to keep sweaty hands from slipping; liquid chalk dries quickly and leaves less mess. (Liquid chalk is not returnable.)

Bay Gear Co. Lifting Straps

Our lifting straps are 24" long and cost $19.99 a pair. The length gives you plenty of tail to wrap thick handles and dumbbells securely. They come in several colors in the wrist straps collection.

Other Gear for Carries

• A quick locking belt at $34.99 is easy to cinch for heavy carries and loosen between trips.
• A lever belt at $129.99, 10mm thick and 4.25" wide, suits lifters who also squat and deadlift heavy.
• Wrist wraps are not needed for carries because the wrist is not loaded in extension.

Farmers Walk Technique Tips

• Stand tall with your shoulders pulled back and down.
• Keep your eyes forward and take short, fast steps.
• Brace your core as if preparing for a deadlift.
• Set the weights down by hinging, not rounding your back.
• Start with shorter distances, around 20–40 meters, and build up.

Programming Ideas

Add carries at the end of a lower-body or back session. For strapped heavy carries, try 4 trips of 20–30 meters with a weight that is challenging but lets you walk smoothly. For raw grip carries, use a lighter weight for longer distances or timed holds. A strongman training block can include both styles.

Carries Outside the Gym

Farmers walks are easy to adapt at home with heavy dumbbells, kettlebells or even loaded bags. The same rules apply: stand tall, walk with control and choose straps based on whether the goal is grip or full-body loading. Many lifters use a pair of kettlebells for long, timed carries on conditioning days and save heavy handles for gym sessions.

Safety Notes

Clear your path before you start, wear shoes with good grip and avoid twisting while holding heavy weights. With straps on, you cannot drop the handles as quickly, so plan where you will set them down and keep the distance manageable. If you feel your form breaking, stop and set the weight down rather than forcing another step.

Free Shipping on Qualifying Orders

Bay Gear Co. offers free shipping on orders over $49 and a 30-day return policy on qualifying gear.

FAQ

Should I use straps for farmers walks?

Use them when your goal is heavier loading for the traps, core and legs. Skip them if you want to build grip.

Are straps allowed in strongman carries?

It depends on the event. Many competitions require raw grip, so check the rules.

Do straps work on farmers handles?

Yes. Wrap the strap around the handle and twist to tighten.

How long should lifting straps be for carries?

Longer straps, like 24", wrap thick handles more easily.