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Equipment Substitutions

50+ gym-friendly alternatives for every major strongman event, with effectiveness ratings and setup instructions

Train for Strongman in Any Gym

You do not need a $10,000 strongman gym to start training for competition. Every event has gym-friendly substitutions that build the same movement patterns and strength qualities. The effectiveness ratings below tell you how well each substitute transfers to the real event.

An 85% effectiveness rating means the substitute trains roughly 85% of the same muscles, movement patterns, and energy system demands as the real event. Below 50% means the substitute addresses only one component (like grip) and should be paired with other exercises.

Atlas Stones

D-Ball (Slater Ball)

85%
Setup: Available at many CrossFit gyms. Use from the floor to a platform at chest height. Nearly identical movement pattern.
Key difference: Slightly easier to grip than a stone. No tacky needed.

Heavy Sandbag Loading

70%
Setup: Load a heavy sandbag (50-100 kg) from the floor to a box, bench, or platform. Reset each rep.
Key difference: Bag deforms and is easier to "hug" than a rigid sphere. Less lat engagement.

Heavy Medicine Ball

50%
Setup: Use the heaviest medicine ball available (20-50 kg). Lap it, then load to a box.
Key difference: Much lighter than competition stones. Good for technique drilling only.

Log Press

Thick Bar Clean and Press

90%
Setup: If your gym has a 2-inch axle bar, clean and press it. Closest substitute to a log.
Key difference: No neutral grip handles. Knurling differs from log.

Swiss Bar (Football Bar) Press

75%
Setup: Clean from the floor or take from a rack. Press with neutral grip handles.
Key difference: No clean component from the rack. The bar diameter is much thinner than a log.

Fat Gripz + Barbell Clean and Press

65%
Setup: Attach Fat Gripz to a standard barbell. Clean from floor and press overhead.
Key difference: Grip challenge is similar but the bar shape, weight distribution, and clean mechanics differ significantly.

Yoke Walk

Safety Squat Bar Walks

65%
Setup: Unrack a loaded safety squat bar and walk 15-20 meters. The cambered handles simulate yoke instability.
Key difference: Much less total load. No crossbar sway. Narrower base.

Heavy Back Squat Walkouts

60%
Setup: Load 110-120% of your squat max. Unrack, walk back 3-4 steps, hold for 10 seconds, rerack.
Key difference: Static hold only - no walking component. Builds top-end stability and confidence under load.

Zercher Carries

50%
Setup: Deadlift a barbell, Zercher it into elbow crooks, walk 15-20 meters.
Key difference: Load position is completely different. Good for core bracing under movement but low transfer to yoke-specific skill.

Farmer's Walk

Trap Bar Carries

80%
Setup: Load a hex/trap bar, deadlift it, and walk 20-30 meters. Best gym substitute available.
Key difference: Handles are fixed (no sway), and the weight is centered rather than at your sides.

Heavy Dumbbell Walks

70%
Setup: Grab the heaviest dumbbells your gym has. Walk 20-30 meters with controlled steps.
Key difference: Dumbbell handles are much shorter and thicker. Max weight is limited by dumbbell availability.

Plate Pinch Walks (Grip Only)

40%
Setup: Pinch two plates together smooth-side-out in each hand. Walk until grip failure.
Key difference: Trains grip only - no loaded carry component. Use as supplemental grip work, not a full substitute.

Axle Press

Fat Gripz on Barbell

85%
Setup: Slip Fat Gripz over a standard barbell. Clean and press or press from rack. Cost: $30-40.
Key difference: Slightly different feel than a true 2-inch axle. Gripz can shift during heavy cleans.

Thick Bar / Axle Bar

90%
Setup: Many budget axle bars cost $40-80 on Amazon. Load with standard plates and train normally.
Key difference: A real axle is the cheapest specialty implement to own. Nearly identical to competition.

Towel-Wrapped Barbell

55%
Setup: Wrap gym towels around the grip section of a barbell. Secure with tape.
Key difference: Uneven surface, inconsistent diameter. A temporary solution only.

Tire Flip

Sled Push (Heavy)

70%
Setup: Load a prowler/sled heavy. Push for 15-20 meter sprints. Mimics the hip drive and leg drive of a tire flip.
Key difference: No pulling component. No chest-to-implement transition. Grip is not trained.

Deadlift + Box Jump Combo

50%
Setup: Alternate heavy deadlifts with box jumps in a superset. 3-5 reps each, 4-5 rounds.
Key difference: Trains the individual components (hip hinge + explosive extension) but not the combined pattern.

Sandbag Loading

Actual Sandbags

100%
Setup: Sandbags are the cheapest strongman implement at $15-30 each. Fill to desired weight with sand or pea gravel. Use a duffel bag for an outer shell.
Key difference: This is the real thing - buy one. Available at any hardware store.

Heavy Bag Carries

60%
Setup: Use a boxing heavy bag. Bear-hug carry it for distance, or load it to a platform.
Key difference: Shape is cylindrical rather than formless. Generally lighter than training sandbags.

Keg Toss

Kettlebell Toss Over Bar

75%
Setup: Set up a pull-up bar or high bar. Swing a kettlebell (16-32 kg) and release over the bar. Outdoor only.
Key difference: Kettlebell is much lighter and more compact. The hip snap pattern is identical.

Medicine Ball Overhead Throw

60%
Setup: Stand facing a wall or open field. Scoop a heavy med ball from between your legs and throw it overhead for height.
Key difference: Lower weight, no handle. Good for training the triple extension pattern.

DIY Strongman on a Budget

Some implements are cheap enough to buy outright. Here is what you can get started with for under $200 total.

$15-30

Sandbags

Military surplus duffel + play sand from any hardware store. Fill to 50-100 kg. The most versatile DIY implement.

$40-80

Axle Bar

A basic 2-inch diameter axle bar with standard sleeve. Handles axle press, deadlift, and continental clean training.

$30-40

Fat Gripz

Rubber grip adapters that turn any barbell into a thick bar. Great for axle press simulation and grip training.

$0-20

Kegs

Check local breweries and scrap yards. Empty kegs can be filled with sand or water. Perfect for loading and carry events.

$20-40

Loading Pin

A vertical loading pin accepts standard plates and hangs from a chain. Use for farmer's walk handles or heavy carries.

$0-15

Tires

Tire shops will often give away large tires for free. Ask at commercial truck or farm equipment dealers.

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Training for Strongman Without Equipment

The most common barrier to starting strongman training is lack of access to specialty equipment. Most commercial gyms do not carry atlas stones, logs, yokes, or farmer's walk handles. However, every strongman event can be approximated using standard gym equipment, and several key implements (sandbags, axle bars, Fat Gripz) are affordable enough to purchase for home or gym use.

Effectiveness Ratings Explained

Our effectiveness ratings are based on three factors: how much of the same musculature is trained, how closely the movement pattern matches the real event, and how well the energy system demands are replicated. A 90% rating means the substitute is nearly identical. A 50% rating means you are training one key component (such as grip or hip drive) but missing others.

Building a Progression

Start with the highest-rated substitute for your target events. After 8-12 weeks, try to access real implements at least once per month. Many strongman gyms offer day passes for $10-20, and local competitions often hold open training days. Even monthly exposure to real implements will dramatically improve your competition readiness.

Priority Implements to Buy

If you can only buy one implement, make it a sandbag. It is cheap, versatile, and trains the stone loading pattern, carry events, and general odd-object strength. Your second purchase should be an axle bar or Fat Gripz for pressing events. A loading pin rounds out the top three, enabling farmer's walk and loading race simulation.

Frequently Asked Questions

Yes, many first-time competitors train exclusively in commercial gyms. Focus on building a strong deadlift, overhead press, and squat base. Add sandbag work (cheap to set up) and grip training. You will not be as polished as athletes who train with implements weekly, but you can absolutely be competitive at a local show.

Trap bar carries. They build farmer's walk strength, grip endurance, core stability under load, and general loaded carrying capacity. If you can only add one exercise to your program, heavy trap bar carries for distance will transfer to the most strongman events.

One dedicated event day per week is standard. Pick 3-4 event substitutes and rotate them over a 4-week cycle. Your other training days should focus on building raw strength through squat, press, and deadlift variations. As competition approaches, increase event-specific work to twice per week.

Search for "strongman gym" or "strongman training" in your area. CrossFit boxes sometimes have stones and yokes. Many strongman competitors train in garage gyms and welcome training partners. Facebook groups like "Strongman Corp" and local strongman pages are the best way to find training groups near you.

Yes, when built properly. Sandbags are inherently safe because they are soft and will not cause injury if dropped. Axle bars from reputable vendors are rated for heavy loads. The main safety concern is with DIY yokes or farmer's handles - if you build your own, have a welder verify the construction before loading them heavy.

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