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  • Station 6

Farmer’s Carry

Distance:

200 m

Farmers Carry Hyrox Station Tip

Master the Farmer’s Carry: Grip, Posture & Strategy

Complete race-tested tactics to help you move efficiently, avoid grip blowout, and stay ahead of the competition.

Don’t be fooled — the Farmer’s Carry is one of the most deceptive stations in HYROX. After five intense efforts and 6 km of running, you’re now carrying two heavy kettlebells for 200 meters. It’s a true grip and posture test. Technique, pacing, and core tension will determine how fast you move — or how many times you drop the kettlebells.

This station can eat up time if done wrong. Here’s how to do it right.

Summary

Farmer’s Carry in Hyrox

You’ll carry 2 kettlebells (one per hand) over a total of 200 meters, usually split into 1 or 2 laps, depending on the venue layout.

Weights by Division (official HYROX standard):

  • Pro Men: 2 × 32 kg
  • Pro Women: 2 × 24 kg
  • Open Men: 2 × 24 kg
  • Open Women: 2 × 16 kg

Kettlebells must remain off the ground and under control throughout the walk. You are allowed to put them down and rest, but it must be done within your lane, and you can’t drag or roll them.

Technique & Posture: Form First

Carrying heavy kettlebells while fatigued puts your grip, shoulders, and core under massive stress. Good form is your best weapon here.

Key Form Cues:

  • Shoulders back (scapula retracted)
  • Arms relaxed, not locked out
  • Kettlebells close to your sides — don’t let them swing
  • Neutral spine — stand tall, chest up
  • Tight core, minimal torso movement
  • Controlled, short steps — avoid bouncing or overstriding
  • Eyes forward, not looking down

Race Pacing: Controlled > Heroic

Trying to go unbroken for 200 meters at full speed is a common amateur mistake — especially in the Pro division with heavier weights.

It’s often smarter to break the carry into two or even three segments, especially if your grip is weak. Planned stops save time compared to collapsing mid-lane and being forced to rest awkwardly.

✅ Recommended pacing for Pro level:

  • Carry 100–120 meters
  • Take a short rest (~5 seconds)
  • Finish final stretch strong with full control
  • If you can do unbroken, then do it!

In Open division, many athletes can go unbroken — but still with focused breathing and posture

Chalk: Your Best Friend on This Station

✅ Always use chalk if available.
Even the best grip can fail when your hands are sweaty after 6 km and five stations. Chalk helps keep your hands dry and ensures a better grip on the kettlebell handles.

Especially in the Pro division, where the weight is serious, chalk is a huge difference-maker. Don’t skip it. Chalk up before entering the station — it takes just a few seconds and can prevent loosing much more later.

Farmers Carry Hyrox Station

Training for Grip, Core & Control

This station requires more than just grip strength — it tests your entire trunk stability and mental discipline. Train all of it.

Focus Areas:

  • Grip endurance (not just max grip)
  • Postural strength (upper back, lats, traps)
  • Core bracing under load
  • Mid-run fatigue management

Average Station Times (200m Farmer’s Carry)

These are realistic averages from large sample race data. Your result may vary depending on grip, fatigue, and breaks:

Division Average Time
Pro Men 1:10 – 1:30
Pro Women 1:20 – 2:00
Open Men 1:10 – 1:30
Open Women 1:20 – 2:00

💡 Top elite athletes in each category may go under 1:10 with unbroken carries and fast transitions.

Sample Farmer’s Carry Workout (30–40 minutes)

Warm-Up (5–7 minutes)

  • Band pull-aparts × 30
  • Kettlebell halos x 10/side
  • 2×20m light carry, focus on tall posture

Main Set (4–5 Rounds):

  • 50–75m Farmer’s Carry @ race weight or heavier
  • 10 Hollow Rocks
  • 10 Slow DB/KB Deadlifts
    • Rest 60–90s between rounds

Finisher:
3×:
 – 30s max-distance carry (at race weight)
 – 30s rest
→ Builds grip endurance under time pressure

Farmers Carry Hyrox Station Tip

No Kettlebells? Try These Alternatives

If you don’t have competition-weight kettlebells, simulate the movement with similar tools:

✅ Heavy dumbbells — second-best option
✅ Trap bar carry (farmer’s walk style) — full-body loaded carry
✅ Sandbag side carries (one per side) — asymmetrical and brutal
✅ Dead hangs — build static grip endurance
✅ Heavy ruck walks — adds postural strength for long-distance

Bonus Drills to Build Endurance & Posture

Single-arm suitcase carry — strengthens anti-rotation core stability
Overhead KB walk — builds shoulder strength, endurance and control
Double KB front rack walk — for core and breathing control
Timed dead hangs — pure grip burnout
Step-ups with KBs at sides — combine grip and leg strength under fatigue

Farmers Carry Hyrox Station Tip Chalk

Common Mistakes to Avoid

🚫 Leaning forward or slouching — ruins posture, compresses spine
🚫 Overgripping the kettlebell handles — leads to faster burnout
🚫 Carrying with the bells swinging away from your legs
🚫 Unplanned drops — wastes time and rhythm
🚫 Panicking when grip starts to fail — leads to poor movement decisions
🚫 Trying to go unbroken when you shouldn’t — especially in Pro division
🚫 Skipping chalk — easy fix for a big problem

Final Takeaways: What to Remember

✅ Posture and breath are everything
✅ Find steady rhythm — avoid sprinting or bouncing and wasting energy
✅ Use chalk before entering the station
✅ Stop intentionally if needed — better than failing under fatigue
✅ Stay in your lane when dropping kettlebells
✅ Run into the station calm and composed
✅ Reset after the carry — you still have two stations waiting

Other Station Tips

Ski Erg

  • 1000 m
Station 1

Sled Push

  • 50 m (4×12.5m)
Station 2

Sled Pull

  • 50 m (4×12.5m)
Station 3

Burpee Broad Jump

  • 80 m
Station 4

Row Erg

  • 1000 m
Station 5

Sandbag Lunges

  • 100 m
Station 7

Wall Balls

  • 100 reps
Station 8

Running

  • 8 x 1000 m
Running
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