Loaded Carry

A loaded carry is any exercise where you walk or run while holding, hugging, or supporting a heavy external load. Common variations include the farmer's carry (weights at your sides), the sandbag carry (bear-hug position), the overhead carry, and the suitcase carry (single-arm). In HYROX^® racing, two stations - the Farmer's Carry (200 m) and the Sandbag Lunges (which include a carry component) - demand this skill directly, making loaded carries one of the most race-specific training movements available.

Why It Matters for HYROX^®

The 200-meter Farmer's Carry is one of the most decisive stations in any HYROX^® race. Athletes must carry two heavy kettlebells (2 x 16 kg for Women Open, 2 x 24 kg for Men Open, heavier for Pro divisions) without setting them down. Every time you drop the weights, you lose 3-5 seconds picking them back up, resetting your grip, and restarting. Over a race, frequent drops can add a minute or more to your total time.

Loaded carries develop a unique combination of physical qualities that no single traditional exercise can match. They build grip endurance, core anti-flexion and anti-lateral-flexion stability, upper-back tension, hip stability under load, and cardiovascular endurance simultaneously. The mental toughness component is equally important - your body screams to put the weight down, and learning to push through that discomfort in training transfers directly to race day.

Beyond the Farmer's Carry station itself, loaded carry training improves performance at other stations. The core and hip stability gained from heavy carries makes sled pushes more efficient. The grip endurance carries over to sled pulls, SkiErg, and rowing. The upright posture and breathing-under-load skills translate to the running segments where fatigue has already accumulated.

How to Train Loaded Carries

Specificity is king. Train with the exact implements and distances you will face in competition. For HYROX^® Open, use two 24 kg kettlebells (men) or two 16 kg kettlebells (women) and walk 200 meters without putting them down. Once you can complete this consistently, increase the distance to 300-400 meters or increase the load by 4 kg per hand.

Carry tempo matters. Race-pace carries should be a fast, controlled walk or shuffle - not a casual stroll. Time your 200-meter carries and aim to bring that number down by 2-3 seconds each training cycle. Practice picking up the kettlebells efficiently: a deadlift-to-walk transition that takes less than 2 seconds saves time on race day.

Program loaded carries 2-3 times per week. One session should be race-specific (exact weight, exact distance). A second session can use heavier loads for shorter distances (50-100 m) to build maximal grip and core strength. A third optional session can use lighter loads for longer distances (400-800 m) to build endurance.

Training Tips

• Never train with straps: Your hands must adapt to the exact grip demands of race day; straps eliminate this stimulus.
• Practice your pickup: Drill the deadlift-to-walk transition until it is automatic - efficient pickups save 5-10 seconds per race.
• Breathe deliberately: Inhale for 2-3 steps, exhale for 2-3 steps; holding your breath causes premature fatigue.
• Train transitions: In HYROX^®, you run 1 km before every carry; practice carries immediately after a hard run to simulate race fatigue.
• Vary the implement: Farmer's carries with kettlebells, trap bar, or dumbbells all build the same quality; sandbag bear-hug carries train the anterior core.

Frequently Asked Questions

How heavy should loaded carries be in training?

For race-specific preparation, use the exact competition weight. For overload sessions aimed at building reserve strength, go 20-30% heavier for shorter distances (50-100 m). The combination of race-weight and overload sessions produces the fastest improvement.

Can loaded carries replace traditional core training?

Loaded carries are one of the best functional core exercises because they train anti-flexion, anti-lateral-flexion, and anti-rotation under real load. However, they should complement - not fully replace - targeted core work like planks, Pallof presses, and dead bugs, which isolate weak links.

Dropping the kettlebells too often on race day? Let ROXBASE analyze your performance and identify exactly where to improve.