Kettlebell
A kettlebell is a cast-iron weight with an arched handle used in the HYROX Farmers Carry station (24 kg men / 16 kg women, 200 m). Its offset centre of mass challenges grip, core stability, and coordination during both competition carries and training exercises.
Definition
A kettlebell is a cast-iron or steel weight shaped like a cannonball with a flat base and an arched handle. Unlike dumbbells, the offset centre of mass challenges grip, core stability, and coordination during both ballistic (swings, snatches) and grind (squats, presses) movements. In HYROX®, competition kettlebells are used for the Farmers Carry station - one of the most straightforward yet grip-punishing segments of the race.
Specifications
| Spec | Cast Iron (Traditional) | Competition (Steel Shell) |
|---|---|---|
| Sizes available | 4-48 kg (increments of 2-4 kg) | 8-48 kg (increments of 2-4 kg) |
| Shape | Varies with weight | Uniform shape regardless of weight |
| Handle diameter | 33-38 mm | 33-35 mm (standardised) |
| Colour coding | Often uniform (black) | Colour-coded by weight (e.g., green = 24 kg) |
| Base | Flat | Flat |
HYROX® Farmers Carry Weights
| Division | Weight per Hand | Total Carry |
|---|---|---|
| Men Open / Pro | 24 kg | 2 x 24 kg = 48 kg |
| Women Open / Pro | 16 kg | 2 x 16 kg = 32 kg |
| Men Doubles | 24 kg each | 2 x 24 kg per athlete |
| Women Doubles | 16 kg each | 2 x 16 kg per athlete |
Distance: 200 m carry (out and back, or loop - varies by venue).
How It Is Used in HYROX®
Station 5: Farmers Carry. Athletes pick up two competition kettlebells (24 kg each for men, 16 kg each for women) and carry them for 200 metres. The kettlebells must remain off the ground for the full distance, though athletes may set them down briefly to rest.
Key considerations:
- Grip endurance - 200 m of sustained gripping at 24 kg per hand is demanding. Train grip strength specifically.
- Walking speed - faster walking costs more energy but saves time. Find the pace that balances speed with grip preservation.
- Posture - keep shoulders packed down, core braced, and gaze forward. Avoid shrugging, which accelerates trap and forearm fatigue.
Beyond racing, kettlebells are exceptional HYROX® training tools for swings, goblet squats, carries, Turkish get-ups, and snatches.
Home Gym Alternatives
- Dumbbells - farmer carries and most exercises work with hex dumbbells, though the grip angle differs.
- Trap bar farmer carries - a trap bar loaded to race weight replicates the carry with a neutral grip.
- Sandbag carries - develop similar conditioning with a different grip challenge.
- Water jugs or bucket carries - budget alternatives for grip and carry conditioning.
HYROX® Context
The Farmers Carry is station 5 of 8 - deep enough into the race that accumulated fatigue makes 48 kg (men) feel significantly heavier than it does fresh. Athletes who train heavy carries (above race weight) 2x per week develop the grip reserve needed to walk briskly without stopping. Competition kettlebells have a standardised handle diameter, so training with competition-spec bells (33-35 mm handle) is recommended for grip specificity.
FAQ
What size kettlebells do I need for HYROX® training? At minimum, a pair of 24 kg (men) or 16 kg (women) for carry practice. For strength training, a range from 12-32 kg (men) or 8-20 kg (women) covers swings, squats, and presses.
Competition or cast iron kettlebells? Competition kettlebells have standardised dimensions regardless of weight, which is ideal for technique consistency. Cast iron kettlebells grow in size with weight. For HYROX® carry specificity, competition bells are preferred.
How do I improve my grip for Farmers Carry? Dead hangs (30-60 sec), heavy dumbbell holds, towel pull-ups, and farmer carries above race weight (28-32 kg per hand for men) all build grip endurance.
Train your carry and grip endurance with ROXBASE - station-specific HYROX® programming.
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