HYROX station guides: Farmers Carry

The Farmers Carry is station six in your HYROX race – and by now, your grip and lungs are both starting to feel it. It’s deceptively simple: pick up two kettlebells and carry them for distance. But it punishes poor posture, sloppy pacing, and untrained grip faster than almost any other station.

This is where technique and tension control pay off. A solid carry can save you time and protect your performance heading into the final third of the race.

Want to nail your form on every HYROX station? Get dialed in with our full series:

• HYROX Running
• SkiErg
• Sled Push
• Sled Pull
• Burpee Broad Jumps
• Rowing
• Sandbag Lunges
• Wall Balls

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Why the Farmers Carry makes you a better athlete

What looks like a simple grip challenge is actually a full-body effort. The Farmers Carry develops strength, posture, and control under fatigue – making it a key station not just for HYROX, but for functional fitness overall.

• Builds grip and forearm endurance

• Trains core stability and anti-rotation

• Reinforces postural strength under fatigue

• Boosts full-body coordination and movement efficiency

HYROX Farmers Carry distance and weight

Understanding what’s ahead helps you train smarter. In HYROX, the Farmers Carry demands 200 meters of loaded movement using two kettlebells. You’ll turn every 25 meters (depending on the venue).

• Women Open: 2 x 16kg

• Women Pro: 2 x 24kg

• Men Open: 2 x 24kg

• Men Pro: 2 x 32kg

Official HYROX Farmers Carry rules

Staying clean and efficient through this station requires composure and rule awareness. Sloppy execution can lead to penalties – or just extra fatigue that carries into the next run.

• The kettlebell Farmers Carry begins and ends with the removal/return of the kettlebells from the marked box next to the workout station start/finish line.

• The racer has to carry both kettlebells at all times while they move.

• Kettlebells must be carried with both arms extended by the racer’s sides.

• Putting down the kettlebells to rest is permitted so long as the kettlebells do not move forward when placing them on the ground.

• The workout station is completed once the racer carries the kettlebells across the finish line and returns them to the correct box, ensuring that the handles remain in the upright position.

Penalties:

• 3-minute penalty for each incomplete lap

• 30-second penalty for failing to return their kettlebells to the correct area, or not leaving them in the upright position

How to nail your Farmers Carry form

Form matters more here than most realize. Holding heavy weight under fatigue isn’t just about brute strength – it’s about posture, breathing, and pacing.

Setup:

• Stand tall with shoulders down and back

• Kettlebells at your sides, wrist neutral, very slight elbow bend

• Core braced, eyes forward – not at the floor

Movement:

• Walk with short, quick steps

• Keep arms close to your sides to reduce swing

• Avoid leaning or twisting – stability beats speed here

Best exercises to improve Farmers Carry performance

The Farmers Carry exposes weaknesses in grip, core, and postural control. These movements will help you reinforce your foundation – and carry with confidence.

• Heavy Farmers Carries (build up to race weight)

• Dumbbell or barbell shrugs

• Suitcase carries (single-arm for anti-rotation)

• Trap bar holds

• Towel grip hangs or dead hangs

Pacing tips for the HYROX Farmers Carry

Efficiency is key in the carry. You want to move with purpose, but not at the cost of posture or grip. A smooth, deliberate rhythm will keep you ahead without taxing your system.

• Reset grip before picking up

• Breathe through the carry to stay relaxed

• Focus on reaching the next turnaround, not the whole 200m

Common Farmers Carry mistakes to avoid

The simplicity of the station can be misleading. Avoid these technical pitfalls to stay clean and composed through all 200 meters.

• Over-gripping or flexing too hard early

• Hunching forward and losing posture

• Letting kettlebells swing away from your sides

• Messy kettlebell returns! You will be hit with a time penalty if you don’t return the kettlebells in the upright position

How to work the Farmers Carry into your training

Building carry capacity requires consistency. The Farmers Carry can be easily integrated into your sessions with small tweaks that pay big dividends.

• Add as a finisher to upper-body or full-body lifts

• Use time-based intervals (e.g., 3 x 45s holds)

• Superset with grip-intensive exercises

Get race-day ready: Farmers Carry workout

This circuit simulates race conditions while training the grip, posture, and mental grit needed to stay efficient under fatigue.

3 Rounds:

• 100m heavy carry

• Dumbbell shrugs 12-15 reps

• 60-90 secs rest

The best HYROX training program

Centr is your one-stop shop for certified HYROX training. Whether you’re weeks out or in recovery mode, there’s a program to meet you at every stage:

• HYROX Prep Programs: Build skill, capacity, and confidence for race day
• HYROX Recovery: Bounce back smarter post-race
• HYROX Sustain: Stay strong in your off-season

Train smarter. Race stronger. Stay ready. Start with 7 days free on Centr.

Want more HYROX in your life?

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