Whether you're eyeing your first Open race or chasing Pro glory, this guide shows you exactly how heavy the Hyrox farmer's carry gets--women handle 16 kg or 24 kg per hand, men 24 kg or 32 kg--and, more importantly, how to own every meter without wrecking your grip. You'll learn division-specific tactics, from strategic chalking and planned drops to core-bracing breath work that turns the 200 m slog into a controlled recovery, plus scalable training blocks that jump you safely from 16 kg to 32 kg while protecting your forearms and spine. Expect drill-by-drill strength plans, posture hacks that save energy, and mental cues elite athletes use to stay calm when the burn hits, so race day feels like rehearsed precision instead of survival.
Hyrox Farmers Carry Weight Standards by Division
Master the 200-meter farmers carry by training at your division's weight--Open women 16 kg, men 24 kg; Pro women 24 kg, men 32 kg--using strategic breaks only when necessary, maintaining tall posture, and building total-body control that turns grip endurance into your race-day advantage.
Hyrox Farmers Carry Weight: Open Division Loads for Men and Women
The farmers carry station is where your strength meets endurance in a 200-meter test of determination. In the Open Division, women power through with two 16 kg (35 lb) kettlebells, while men carry two 24 kg (53 lb) kettlebells [1]. This distance is typically split into one or two laps based on your venue [2]. Here's what makes Open Division achievable: many athletes complete the entire carry without setting the weights down [2].
Women typically finish in 1:45-2:15, while men clock in at 1:30-2:00 [2]. The secret? It's all about maintaining that strong, tall posture throughout--think shoulders back and eyes forward [1]. By the time you reach this station, you've already conquered 6 km of running and five workout stations [2].
Your grip is tested, but this is where your training pays off. The farmers carry becomes a full-body challenge that rewards those who've built their foundation properly--it's not just about grip, it's about total body control [2].
Hyrox Farmers Carry Weight: Pro Division Loads and What They Mean
Pro Division takes the farmers carry to another level of strength. Pro women step up to two 24 kg kettlebells--that's 8 kg heavier per hand than Open Division [2]. Pro men face the ultimate test with two 32 kg kettlebells, a massive jump from the Open Division's 24 kg [2]. These heavier loads completely change how you approach those 200 meters.
Unlike Open Division where unbroken carries are common, Pro athletes play it smart with planned breaks--typically splitting the distance into two or three segments [2]. This isn't giving up; it's strategic mastery that prevents grip failure and saves precious seconds. The heavier weight demands everything you've got: grip strength, core stability, and mental fortitude working together. Pro Division times tell the story of this challenge.
Athletes typically finish between 1:20-2:00, though elite competitors who've mastered the unbroken carry can break 1:10 [2]. Want to compete at this level? You need to train with Pro weights consistently.
Hyrox Farmers Carry Weight: Relay and Doubles Configurations
Team events bring their own energy to the farmers carry, maintaining the 200-meter distance with weights matched to each format. In Doubles competition: Women's teams carry 16 kg per hand, Men's teams handle 24 kg, and Mixed Doubles both use 24 kg kettlebells [4]. The Relay division spreads the challenge across four teammates, with each athlete tackling two workout stations and two 1km runs [5].
Weight standards follow gender lines--women carry 16 kg while men use 24 kg, with Mixed Relay teams following these same individual standards [4]. Team dynamics change your approach. Since relay athletes face fewer total stations than individual competitors, they can often push harder on the farmers carry without worrying about saving energy for later.
Remember: the station's only complete when you cross that finish line and place the kettlebells back properly with handles up [4]. Make every meter count!
Training the Grip and Core for Hyrox Farmers Carry Weight
Train your grip and core for Hyrox glory by practicing with the exact competition weights, mastering the false grip to spare your fingers, and scheduling carries after cardio so your forearms learn to perform while flooded with fatigue.
Grip‑Strength Routines That Mirror Competition Loads
Ready to build grip strength that won't quit on race day? Here's your roadmap: train with the exact weights you'll face in competition. Men, you're working toward two 24kg (53lb) kettlebells for Open division or 32kg (70lb) for Pro. Women, aim for two 16kg (35lb) or 24kg (53lb) kettlebells respectively [6]. Start simple--hold those competition weights in place before you start walking with them.
Your grip-building toolkit should include plate pinches (squeeze weight plates together with just your fingertips), dead hangs from a pull-up bar, towel pull-ups, and thick-handled accessories that challenge your grip in new ways [6][7]. Here's a game-changer: master the false grip technique. Instead of hanging on with just your fingers, let the kettlebell handle sit deeper in your palm. This smart adjustment saves your finger strength for when you really need it [6]. Want to prepare for that mid-race fatigue?
Schedule your grip training after cardio when your forearms are already working hard. The secret to competition success? Know when to take strategic breaks. Put those weights down 10-20m before your grip completely fails--this prevents your forearms from flooding with fatigue and keeps you moving faster overall [6]. Mix it up in training by alternating between heavier weights for short distances and competition weights for longer hauls [7].
Core Conditioning to Stabilize Heavy Carries
Your core is the unsung hero of heavy carries--it's working overtime to keep you upright and moving efficiently [8]. Forget endless crunches. Farmer's carries challenge your entire midsection to work as nature intended: keeping your spine stable while you're loaded up and on the move [8]. Elite Hyrox athlete Sinéad Bent knows what's up: "It's not just about grip strength--though that's huge--it's about posture and composure under fatigue. To help with staying stable when fatigued I train core 3 times a week" [8].
Take her lead and build that rock-solid foundation. Your core training arsenal should include movements that mirror race demands. Try Pallof presses to resist rotation, and suitcase carries (one-sided carries) that force your obliques to work overtime. These movements blow standard planks out of the water for building real-world strength [8][7]. Practice breathing while keeping your core engaged--this skill pays huge dividends when fatigue sets in.
During carries, think "ribs down, brace for impact" to create a protective shield around your lower back [8][7]. The one-sided suitcase carry deserves special attention--recent research shows it lights up your core stabilizers better than both regular carries and planks [8]. When you hit that wall of fatigue mid-race, this trained stability keeps you moving strong instead of fighting your own body [9].
Progressive Overload: From 16 kg to 32 kg
Building from 16kg to 32kg kettlebells? You need a smart plan that respects your body while pushing your limits. Master your current weight first--nail those short carries with perfect form before chasing heavier loads. Smart programming mixes it up: heavy days with weights 4-8kg above competition standard for short bursts (30-50m), and endurance days at race weight for the full 200m [4][10]. Making the jump between divisions?
Try this bridge strategy: carry the heavier weight in just one hand first (suitcase style) before going double [10]. Struggling with big weight jumps? You've got options. Use in-between weights (26kg, 28kg, 30kg) to smooth the transition, or try mismatched carries--your regular weight in one hand, target weight in the other [10]. Track your times at standard distances monthly to see real progress [4].
Here's the truth: your grip adapts slower than the rest of you. Be patient. Even short exposures to heavier weights build the specific strength you need [10]. For detailed week-by-week programming that safely builds your carry capacity, check out the comprehensive approach in our "Scaling Your Carry" section below.
Technique Hacks to Conquer Heavy Farmers Carry Weights
Stack your posture, sync your breath, and let the farmers carry become a 200 m recharge instead of a grip-burning slog.
Posture and Step Cadence for Efficient 200 m
Proper posture transforms the farmers carry from an energy drain into an efficient movement pattern. Maintain a stacked alignment with chest up, shoulders back, and core engaged throughout the entire 200m distance [12]. Your gaze significantly impacts your spine position--look forward toward the end of the lane rather than down, as your body naturally follows your eye line [12].
Keep kettlebells close to your centerline where they require less stabilizing energy [12]. Rather than shuffling with bent knees that fatigues your quads prematurely, take quick, purposeful steps that mimic your normal running gait [12]. Establish a controlled rhythm that prioritizes smooth, consistent movement over sprinting--rushing creates posture breakdown and wastes energy through unnecessary bouncing [2].
Elite competitors maintain composure under fatigue, treating the carry as a controlled recovery opportunity rather than a frantic rush [11]. When fatigue builds, focus on breathing deeply while maintaining your upright posture rather than succumbing to the common fault of leaning forward or slouching [2]. Runners who properly integrate posture and cadence turn this grip-intensive station into an opportunity to partially recover before the final segments of the race [11].
Breathing and Chalk: Staying Secure Under Load
Proper breathing technique becomes crucial during the farmers carry, particularly after completing 6km of running and five workout stations. Develop a controlled breathing pattern that maintains core tension while allowing adequate oxygen flow. Inhale deeply before picking up the kettlebells, then establish a rhythm of measured breaths through your nose while walking [2]. This prevents the common mistake of breath-holding that leads to increased blood pressure and premature grip failure.
When fatigue sets in, focus on your breathing to regain composure rather than panicking, which only accelerates grip deterioration [2]. Chalk application is non-negotiable for this station and should be used strategically. Apply chalk immediately before entering the station, even if your hands don't feel sweaty--the accumulated moisture from previous efforts significantly impairs grip security [2]. This simple step takes seconds but can prevent costly time losses from dropped kettlebells.
Pro division athletes face particularly serious grip challenges with heavier weights, making chalk an essential performance tool rather than an optional supplement [2]. Most venues provide chalk at the station, but bringing your own liquid chalk ensures consistent application. The combination of proper breathing and thorough chalk application creates the foundation for maintaining posture throughout the carry, allowing you to use this station as a strategic recovery opportunity while maintaining forward progress [2].
Common Form Mistakes That Waste Energy
Inefficient posture drains energy and compromises performance during the farmer's carry. Leaning forward or slouching compresses your spine and increases strain on your back muscles, while forward head posture creates unnecessary tension in your neck and shoulders [7][10]. Overgripping the kettlebell handles leads to premature forearm fatigue--maintain a firm but relaxed grip to preserve endurance [7][7].
Many athletes rush their walking cadence with large steps that cause the kettlebells to swing away from the body, creating momentum that wastes energy and destabilizes your core [7][7]. Unplanned drops represent another critical energy leak; when grip begins to fail, many athletes panic and drop weights haphazardly, forcing awkward recovery positions [7]. Pro division athletes particularly waste energy attempting unbroken carries with weights beyond their true capacity--strategic planned stops often produce faster overall times than heroic but failing attempts [7].
Asymmetrical loading from leaning to one side not only wastes energy through compensatory muscle activation but also reduces the training benefits [10]. Even equipment selection matters--skipping chalk despite sweaty hands forces unnecessary grip tension that could be avoided with proper preparation [7].
Scaling Your Carry: Building Forever Strength
Build forever farmer's-carry strength by cycling three weekly sessions--heavy above-target bursts, full-distance race-weight endurance, and perfect-posture technique work--while adding 1-2 kg weekly over 6-8 weeks and stopping 10-20 m before failure to protect your grip.
Weekly Programming to Add Weight Safely
Building forever strength in the farmer's carry isn't about random weight jumps--it's about intelligent progression that honors your body while pushing your limits. The devoted know that true strength grows through consistency and smart programming. Start with 2-3 weekly sessions that blend volume and intensity work. On intensity days, challenge yourself with weights 10-20% above your division standard for shorter 30-50m bursts [4]. Balance this with endurance sessions using competition weights for the full 150-200m distance [4].
Your weekly blueprint for success includes three focused sessions: one heavy day with above-target weights (building raw strength), one endurance session at race weight (developing stamina), and one technique-focused workout emphasizing perfect posture under moderate load [6]. As covered in our grip-strength section, the "short but quick" approach remains golden--stop 10-20m before failure to maintain quality and prevent excessive forearm fatigue [6]. Those making the leap between divisions need patience and structure. Implement a 6-8 week progression, adding 1-2kg weekly while reducing distance proportionally [2]. Track your evolution by timing standard distances monthly with both current and target weights [4].
Mix up your training tools--dumbbells, trap bars, and sandbags each challenge your grip differently, building more complete strength [2]. The devoted understand that variety drives adaptation. Never fall into the trap of always training at race weight. Smart periodization with both heavier and lighter loads creates better results while keeping you injury-free [6].
Recovery Practices That Keep Grip Fresh
Your grip is your lifeline in the farmer's carry--protect it like the asset it is. Smart recovery isn't just about rest; it's about active maintenance that keeps you ready to show up stronger tomorrow. While we've covered the importance of chalk application earlier, recovery goes deeper than just keeping hands dry. Between training sessions, contrast therapy works wonders.
Alternate cold water immersion (15-30 seconds) with warm water (1-2 minutes) for your forearms--this accelerates circulation and flushes metabolic waste [6]. Take care of your hands with regular callus maintenance, filing rough skin before it becomes a problem [10]. Active recovery keeps your grip fresh when passive rest falls short. Try gentle finger extensions with rubber bands, forearm massage with a lacrosse ball, or targeted work with a massage gun to break up adhesions [6].
During workouts, implement "grip resets"--quick hand shakes and wrist circles between sets that restore circulation [13]. The devoted know that recovery multiplies effort. Stay hydrated and maintain electrolyte balance--these basics directly impact muscle contraction and prevent cramping during high-volume training [6]. Your grip endurance depends as much on smart recovery as it does on hard training.
Mindset Practices for Earned, Unseen Strength
The farmer's carry reveals a truth the devoted understand: your mind gives up before your body does. Building forever strength means developing the mental edge that transforms grip fatigue from an enemy into a teacher. When that familiar burn arrives, recognize it as proof you're doing the work, not a signal to quit [6]. Master the art of staying calm when everything screams to drop the weight. Focus on controlled breathing--it's your anchor when fatigue tries to pull you under [6].
As we've emphasized throughout, strategic breaks beat heroic failures every time. Plan your stops before grip failure forces them, maintaining control of both the weight and your mindset [6]. Visualization builds strength you can't see but will definitely feel. During training, mentally rehearse not just success but the specific sensations of fatigue while holding perfect posture [10]. Come race day, transform that daunting 200m into bite-sized victories using visual landmarks--each checkpoint conquered builds momentum for the next [10].
The devoted know this station teaches lessons that echo through every challenge. The confidence earned from maintaining composure when your grip burns becomes your secret weapon for later stations [10]. This is earned, unseen strength--the quiet knowledge that you can perform brilliantly even when your body whispers "quit. " That's the forever strength that separates those who show up from those who dominate.
Open women carry 2x16 kg, men 2x24 kg; Pro women 2x24 kg, men 2x32 kg for 200 m.
Plan 2-3 breaks in Pro; unbroken carries are common in Open but risky with Pro loads.
Chalk hands before the station; it prevents slips that add seconds even if hands feel dry.
Train grip with plate pinches, dead hangs, towel pull-ups; practice on tired forearms post-run.
Build core with Pallof presses and suitcase carries; breathe while braced to resist fatigue.
Progress 1-2 kg weekly over 6-8 weeks; use mismatched or single-side carries to bridge jumps.
Stop 10-20 m before grip fails, reset quickly, then resume; this beats forced drops and saves time.