If you’re ready to take your stair workouts beyond traditional cardio, the Farmer’s Carry on StairMaster is a game-changing variation. This unique technique mimics the effect of carrying heavy weights, without actually holding dumbbells or kettlebells, by using the machine’s lower handles. The result is a functional, full-body workout that challenges your strength, endurance, and posture while torching calories.
The Benefits of the StairMaster
- Builds Lower Body Strength
Every step works your glutes, quads, hamstrings, and calves, making it one of the most effective ways to tone and strengthen the lower body. - Boosts Cardiovascular Endurance
The constant climbing motion keeps your heart rate elevated, improving aerobic capacity and stamina. - Burns Calories Efficiently
Because it blends resistance and cardio, the StairMaster is a calorie-burning powerhouse. Just 30 minutes can torch hundreds of calories, rivaling the benefits of running. - Functional, Low-Impact Cardio
Unlike pounding the pavement, the StairMaster is easier on your joints while still mimicking real-life activities like stair climbing or hill hiking. - Enhances Balance and Core Stability
Climbing stairs demands balance and coordination, which strengthens your core and improves overall stability.
Trainer Tip: How to Do a Farmer’s Carry on the StairMaster
Here’s how to perform the Farmer’s Carry variation correctly on the StairMaster:
- Reach down and grab the handles. Lengthen through the arms, pulling shoulders back and down.
- Keep a long, neutral spine. Avoid rounding forward through the upper back or spine.
- Drive through your heels. Push with the balls of your heel into each step, rather than climbing on your toes.
- Stay upright. Allow your legs to do the work, not your arms or back.
Holding the lower handles simulates the load of carrying heavy weights, creating the same muscle activation as a traditional Farmer’s Carry, without needing extra equipment.
Why It Works
The traditional Farmer’s Carry builds strength and stability by forcing you to hold heavy weights at your sides while maintaining good posture. On the StairMaster, gripping the lower handles places your arms and shoulders in a similar position to carrying dumbbells. This stabilizes your upper body, pulls your shoulders back, and naturally engages your core to keep you upright. Combine that with the climbing motion, and you’re essentially replicating the mechanics of hauling weight up stairs, a highly functional, real-world movement that challenges both strength and endurance.
Get Started with a Personal Trainer
If you’re new to functional training or want to try advanced StairMaster variations like the Farmer’s Carry, working with a certified personal trainer can help. A trainer will:
- Teach you proper form and pacing for this exercise
- Show you how to integrate StairMaster carries into a well-rounded routine
- Help you avoid common posture mistakes
- Create progressive workouts tailored to your goals
A trainer can help you unlock all the benefits of the Farmer’s Carry on StairMaster and make sure you’re getting the most from every step. Chat with one of our Elite Personal Trainers to build a program that works for you.
Take It to the Next Level: The StairMaster 10G Stepmill with Overdrive
Once you’ve mastered the Farmer’s Carry, you can progress to more advanced training. The StairMaster 10G Stepmill with Overdrive simulates real-world challenges such as carrying heavy loads up stairs or tackling steep inclines—perfect for boosting strength, endurance, and functional fitness.
Check out our full guide on how to use the StairMaster 10G Stepmill with Overdrive and discover why it’s a must-have for anyone looking to maximize their cardio and strength training.
