HYROX Farmer’s Carry: Complete Training & Strategy Guide

The HYROX Farmer’s Carry is more than just a grip test, it’s a full-body challenge that separates the prepared from the panicked. Whether you're aiming for a podium finish or just trying to beat your last race time, mastering this station can make a major impact on your overall performance.

This guide breaks down everything you need to know about the Farmer’s Carry in HYROX: what it is, how to train for it, technique tips, and common mistakes to avoid.

What Is the HYROX Farmer’s Carry?

In HYROX, the Farmer’s Carry comes after the Burpee Broad Jumps and before the Sandbag Lunges. It’s deceptively simple: grab two heavy kettlebells and walk 200 meters without dropping them.

• Men: 2 x 24kg (52.9 lbs)

• Women: 2 x 16kg (35.3 lbs)

Elite and Pro divisions may use heavier weights.

While it sounds straightforward, fatigue from earlier stations (especially sleds and burpees) makes this a serious challenge for your grip, core, shoulders, and mental focus.

Why It Matters

Though it’s not the most time-consuming station, the Farmer’s Carry is a time trap for the unprepared. Walking slowly, dropping the weights, or taking too many breaks can add 30-60 seconds or more to your race.

Key benefits of mastering the Farmer’s Carry:

• Improved grip strength = faster station

• Better posture = more efficient movement

• Less time wasted on breaks or resets

• Increased mental resilience mid-race

Muscles Worked

• Forearms & Grip: Constant tension from holding the kettlebells

• Shoulders & Traps: Stability during the carry

• Core & Obliques: Keeping the body upright and resisting sway

• Glutes & Hamstrings: Supporting your gait under load

This is a full-body exercise disguised as a simple walk.

AT-HOME HYROX GYM SUPPLIES

1) Ski ERG Machine

2) Rower

3) Wall Ball

4) Sled

5) Sandbag for Lunges

6) Energy Waffles

7) Rope for Sled Pulls

How to Train for the HYROX Farmer’s Carry

1. Standard Farmer’s Carries

Train with heavier weights than race day (e.g., 2 x 28kg for men or 2 x 20kg for women) for shorter distances (e.g., 30-50m). Build up grip endurance and mental toughness.

2. Suitcase Carries

Carry a kettlebell on one side at a time to improve core stability and address asymmetries.

3. Time Under Tension

Instead of focusing solely on distance, set a timer. Walk for 30–60 seconds non-stop with the goal of perfect posture and control.

4. Grip Training

Use dead hangs, farmer's holds, or towel-grip pull-ups to build unshakable grip endurance.

5. Post-WOD Finishers

Tack on carries at the end of a workout when your body is fatigued to simulate race-day conditions.

Technique Tips for Race Day

✅ Pick Up With Purpose: Hinge at the hips like a deadlift, grab both bells with a tight grip, and drive up with control.

✅ Stay Tight: Brace your core, keep shoulders pulled back, and avoid swaying side to side.

✅ Small Steps: Short, quick steps are more stable and conserve energy.

✅ Eyes Forward: Don’t look at your feet. Fix your gaze ahead and stay tall.

✅ No Drops: Unless absolutely necessary, do not drop the weights, it wastes time and breaks your rhythm.

Common Mistakes to Avoid

❌ Leaning Forward or Backward: Breaks posture, strains lower back, and wastes energy.

❌ Over-Striding: Increases wobble and the chance of dropping a kettlebell.

❌ Death Grip: Tense hands too early and you’ll burn out faster. Relax your grip slightly, just enough to hold on.

❌ Inconsistent Training: Don’t ignore grip strength or loaded carries in your prep, they’re easy to overlook but costly on race day.

Mental Game

The Farmer’s Carry isn’t just about strength, it’s about staying calm under pressure. Use the first few seconds to find your rhythm, breathe deeply, and visualize the halfway point. If you’re hurting, keep walking. Every second counts.

Farmer’s Carry Workout Sample

Try this once a week during your HYROX prep:

3-4 Rounds:

• 40m Farmer’s Carry @ heavy weight

• 10 Dumbbell Deadlifts

• 10 Push-Ups

• 30s Plank Hold: Rest 90 seconds between rounds

This circuit hits grip, core, and cardio, all key elements for HYROX success.

Final Thoughts

The Farmer’s Carry may seem like a break from the chaos of the sleds or the grind of wall balls, but don’t underestimate it. Train smart, pace wisely, and stay dialed in to shave valuable seconds off your HYROX time.

Need a Full HYROX Training Plan?

If you’re racing in HYROX Dallas or another upcoming event, SIGN UP for our personalized coaching options to build endurance, power, and race-specific strength, including all stations like sleds, carries, and wall balls.