Farmers Carry

Definition

The farmers carry is the 5th workout station in every HYROX^® race. After the fifth 1 km run, athletes pick up two heavy kettlebells and carry them 200 metres through the venue. This is the longest-distance station in the race and tests grip endurance, core stability, and the ability to move efficiently under load.

Open Men carry 2 x 24 kg kettlebells (48 kg total), while Open Women carry 2 x 16 kg (32 kg total). The 200 m course typically involves multiple turns within the venue, requiring athletes to maintain composure and an efficient gait while fatigued from the first four stations.

Technique & Form

Stand between the two kettlebells, hinge at the hips, and grip both handles firmly. Stand tall by driving through the legs and engaging the glutes - do not round the lower back on the pick-up.

Once standing, retract the shoulder blades and lock the shoulders down and back. Walk with short, quick steps at a brisk but controlled pace. Keep the kettlebells slightly away from your thighs to avoid swinging. Maintain an upright torso and look straight ahead.

Breathing: Breathe steadily through the nose and mouth. Avoid holding your breath - the carry is a sustained effort, not a maximal lift.

Common mistakes:

• Leaning to one side or allowing the torso to sway laterally
• Taking overly long strides, which wastes energy and slows pace
• Gripping too tightly from the start - maintain a firm but not death-grip hold to delay forearm fatigue
• Setting the kettlebells down unnecessarily; every stop costs 5-10 seconds in lost momentum

Muscles Worked

Primary:

• Forearms and grip (finger flexors, wrist flexors)
• Trapezius
• Core (obliques, transverse abdominis, quadratus lumborum)

Secondary:

• Glutes
• Quadriceps
• Hamstrings
• Calves
• Rhomboids
• Erector spinae
• Deltoids (stabilisation)

Competition Standards

Training Tips

Practise the full 200 m carry with competition-weight kettlebells at least once per week. If your grip fails before 200 m, break the distance into 2 x 100 m sets with a 10-second rest and work toward completing the full distance unbroken.

Supplement with dumbbell farmer's carries using heavier loads than competition weight (e.g., 2 x 28 kg for Open Men) for 4 x 50 m to build a grip strength reserve. Dumbbell suitcase carries (single-arm) develop the anti-lateral-flexion core strength that keeps you upright under load.

Our athletes also add dead hangs (3 x 45-60 seconds) and plate pinch holds to their weekly grip training. These low-intensity grip finishers compound over a training block.

Recommended weekly frequency: 1 full-distance carry session, 1-2 grip-specific accessory sessions.

Exercise Alternatives

• Primary: Kettlebell Farmer's Carry
• Dumbbell Farmer's Carry - most accessible alternative with identical movement pattern
• Dumbbell Suitcase Carry - single-arm variation that amplifies core anti-lateral-flexion demands

HYROX^® Race Impact

The farmers carry is the longest station by distance (200 m) and sits right in the middle of the race. It follows the rowing station, where athletes have been seated, meaning the legs must re-engage under heavy external load. Based on our race data, grip failure - having to set the kettlebells down - is the number-one time killer at this station. Each stop typically costs 8-12 seconds when you factor in the pick-up, re-grip, and pace recovery.

A competitive Open Men's time is 1:30-2:00 unbroken. Open Women should target 1:45-2:15. Athletes who can complete the full 200 m without putting the kettlebells down gain a significant advantage over competitors who need multiple breaks.

FAQ

How heavy are the kettlebells for the HYROX^® farmers carry? Open Men carry 2 x 24 kg (48 kg total). Open Women carry 2 x 16 kg (32 kg total). Pro Men carry 2 x 32 kg and Pro Women carry 2 x 24 kg.

Should I put the kettlebells down during the farmers carry? Ideally not. Every stop costs valuable time. Train to complete the full 200 m unbroken. If you must rest, pick a planned break point (e.g., the 100 m mark) rather than stopping randomly when grip fails.

How do I improve my grip for the HYROX^® farmers carry? Dead hangs, heavy farmer's carries above competition weight, plate pinch holds, and towel pull-ups all build grip endurance. Train grip 2-3 times per week as a finisher.

Carry your way to a faster overall time with ROXBASE - our app tracks carry distances, programmes grip-specific workouts, and monitors your station splits across training blocks.