10 Best Rickshaw Carry Alternatives for Gym and Home
If you can’t perform the Rickshaw Carry, use exercises that replicate its heavy-grip, forearm-loaded carry pattern. Options include farmer carries, suitcase carries, plate pinches, towel pull-ups, and barbell holds. Focus on neutral wrist alignment, active shoulder packing, and steady heel-to-toe walking to preserve the same forearm and grip stimulus.
Original Exercise: Rickshaw Carry
How to Perform Rickshaw Carry
- Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
- Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.
Pro Tips
- Category: Strongman
- Movement type: Compound
Ranked Rickshaw Carry Alternatives
1. Farmer's Walk
99.4% MatchHow to perform this exercise
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
2. Weighted Standing Hand Squeeze
89.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a weight in each hand.
- Extend your arms straight in front of you, palms facing each other.
- Squeeze your hands together as hard as you can, engaging your forearms.
- Hold the squeeze for a few seconds, then release.
- Repeat for the desired number of repetitions.
3. Plate Pinch
86% MatchHow to perform this exercise
- Grab two wide-rimmed plates and put them together with the smooth sides facing outward
- Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
- Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
- Repeat for the recommended amount of sets prescribed in your program.
- Switch arms and repeat the movements.
4. Standing Olympic Plate Hand Squeeze
79.2% MatchHow to perform this exercise
- To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
- Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
- Now raise the plates back to the starting position as you exhale by closing your hands.
- Repeat for the recommended amount of repetitions prescribed in your program.
5. Yoke Walk
79.1% MatchHow to perform this exercise
- The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
- Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
- Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.
6. Lever Gripper Hands
77.1% MatchHow to perform this exercise
- Adjust the seat height and grip the handles of the leverage machine.
- Keep your back straight and your feet flat on the ground.
- Exhale and squeeze the handles, contracting your forearms.
- Hold the contraction for a second, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
7. Sled Drag - Harness
74.9% MatchHow to perform this exercise
- To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
- Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.
8. Sled Overhead Backward Walk
68.3% MatchHow to perform this exercise
- Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
- Walk backwards, keeping your arms raised above your head. Avoid jerky movements.
9. Dumbbell Single Arm Overhead Carry
65.3% MatchHow to perform this exercise
- Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the dumbbell overhead, fully extending your arm.
- Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
- Continue walking for the desired distance or time.
- Switch hands and repeat the exercise.
10. Bear Crawl Sled Drags
64.2% MatchHow to perform this exercise
- Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
- Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.
Why You Might Need a Rickshaw Carry Alternative
You might substitute the Rickshaw Carry for several reasons: lack of equipment, wrist or shoulder pain, mobility limits, or programming variety. A carry substitutes list lets you maintain high forearm activation (flexor digitorum and brachioradialis) while reducing joint stress. For example, switch to a plate pinch and cue a thumb-to-finger squeeze with straight wrists to emphasize finger flexors, or perform a suitcase carry with one arm, keeping the torso braced to maintain anti-rotation core tension.
How to Choose the Right Substitute
Choose a substitute based on load, grip type, unilateral versus bilateral demand, and injury considerations. Prioritize exercises that load the finger flexors and brachioradialis for grip carryover. If you lack heavy implements, pick plate pinches or towel hangs; cue a full shoulder pack and neutral wrist on each rep. For unilateral weakness, use suitcase carries to force lateral core and forearm stabilization; progress by increasing duration, weight, or grip difficulty.
Frequently Asked Questions
What muscles does Rickshaw Carry work?
The Rickshaw Carry heavily targets the forearm flexors (flexor digitorum, flexor pollicis) and brachioradialis through sustained isometric contraction. It also recruits the traps, shoulders for scapular stabilization, and the core for anti-rotation; keep your wrists neutral and shoulders packed to maximize forearm loading.
What is the best bodyweight alternative to Rickshaw Carry?
Towel pull-ups are the most effective bodyweight substitute because they demand intense finger and forearm engagement while loading the lats. Loop a towel over a pull-up bar, grip tightly, retract your scapula, and perform controlled reps or hangs to build the same grip strength stimulus.
Can I build muscle without doing Rickshaw Carry?
Yes, targeted grip and forearm work like farmer carries, plate pinches, towel hangs, and wrist curls will build muscle and strength without that specific carry. Emphasize progressive overload, slow eccentrics, and positional cues (neutral wrist, full finger squeeze, active shoulder packing) to replicate the mechanical stimulus.
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