IMPROVE · HYROX STATION 6
How to get faster at the Hyrox farmers carry
You get faster at the Hyrox farmers carry by building the grip, upper back and core that hold two kettlebells for 200 m, walking with short, quick steps and a tall posture, and planning your rests before your grip fails. Short heavy carries build the hold, and everyday carrying such as shopping bags adds volume. Without kettlebells, dumbbells or loaded bags work.
How to get faster at the farmers carry
The farmers carry is station 6 of 8 in a Hyrox race: you carry two kettlebells for 200 m, one in each hand with your arms extended by your sides. The weight depends on your division, the group you race in. Each kettlebell weighs 16 kg for Women, 24 kg for Women Pro and Men, and 32 kg for Men Pro.
Your grip sets your pace through the laps, so the time you save comes from stopping no more than you planned. You may put the kettlebells down to rest, as long as they do not move forward when you place them. Decide where you will rest before the race, so your hands do not decide for you. Once the kettlebells are up, lock in (brace your grip and trunk and stay focused) and keep walking until the rest you planned.
This page covers what to train, the drills that help, a simple week, a session you can run, and what to do without kettlebells. The rules and technique are on the station guide linked below.
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
What the farmers carry asks of your body
Hyrox says the carry needs your upper back muscles, your core and grip strength. The rulebook lets you wear gloves but not grips, and bans any item it does not list, so plan to build your grip without straps. The table below rates how much each quality matters. The ratings are coaching judgement, with no measurements behind them.
| Quality | How much the carry needs it | What it does for you |
|---|---|---|
| Grip and forearms | Most | Holds two kettlebells for the whole 200 m, with fewer forced stops. |
| Upper back and shoulders | High | Keeps your arms hanging long and your shoulders from rolling forward. |
| Core and posture | High | Holds you tall under the load so the kettlebells do not pull you into a stoop. |
| Walking engine (stamina) | Medium | Lets you keep a quick, even pace, then run 1 km straight after. |
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
Farmers carry drills
Planned set-downs. Carry with rests at fixed points, such as the end of a lap, and put the kettlebells down side by side without letting them roll forward. Then pick both up together. A rest you have rehearsed costs less than one you improvise.
Tall carry. Before you pick up the kettlebells, set your shoulder blades back and down, and hold them there for the whole carry. Carry with your ribs stacked over your hips and your steps short and quiet. If your shoulders tilt or the kettlebells swing, shorten your steps.
Heavy short carries. Use a load above race weight for a short distance. Stop the set as soon as your posture slumps or your grip starts to slip.
Turn practice. Carry around a corner or a cone and see whether the kettlebells swing into your legs. A wide, smooth turn keeps them still.
Carry after a row. Row for a few minutes, run, then carry, as the race does. The station guide has a session for stations 6 and 7.
A weekly approach for the farmers carry
A carry is easy to add to the week, which also makes it easy to overdo. Grip tires slowly and recovers slowly, so spread the work.
| Day | What you do |
|---|---|
| Main day | One carry session, such as the one below. Stop each set before the shoulders tilt or the kettlebells keep touching down. |
| Grip work | Short dead hangs (hanging from a bar with straight arms) or heavy holds on a different day from the main carry session. |
| Back and core support | Rows, deadlifts and trunk (torso) work you may already do. This builds the base the carry draws on. |
| Everyday carrying | Hyrox says the carry is easy to practise on your weekly shop. Carry the bags in two hands, with your arms long and your posture tall. |
| Race practice | Now and then, row, run, carry and lunge back to back, the way the race does. |
A farmers carry session to try
This session is built around repeatable carries that stay tall. Effort runs from 1 (very easy) to 10 (all out). A lighter version is 4 carries of 30 m with a lighter load and 120 seconds of rest. A harder version is 8 carries of 40 m with 75 seconds of rest.
| Block | What you do |
|---|---|
| Warm-up | 2 dead hangs (hanging from a bar with straight arms) of 15 seconds. Wake the hands up without turning the warm-up into a test. |
| Main | 6 rounds, resting 90 seconds between rounds. Each round: farmers carry 40 m at effort 8. Keep your ribs stacked and your steps quiet, and keep the weights moving. |
| Cool-down | 1 dead hang of 15 seconds at effort 2. Release the grip and walk easily. |
Train the farmers carry without the equipment
Not every gym has kettlebells in the Hyrox weights. Use the options below in the weeks in between, and try the real weights at least once before your race.
| Option | What it trains | How to use it |
|---|---|---|
| Dumbbells in each hand | The same carry, one weight per hand | Pick a pair close to your race weight and walk with your arms long and your posture tall. |
| Shopping bags or buckets | Grip and posture for little cost | Carry them in two hands for a longer distance than you would normally walk. |
| One-handed suitcase carry | Core and posture under uneven load | Carry one weight at your side without leaning away from it, then swap hands. |
| Dead hangs | Grip | Hang from a bar for short sets and stop before your hands fail. |
Working on the farmers carry in Complete
Complete starts from your long-term goals, and any workout that reaches Apple Health counts. A carry session you log in the app, or bring in from your watch, sits alongside your runs and lifts. Roads are Complete’s ladders of targets, which you take on next to your friends, and the farmers carry has its own, moved by your official race results.
Frequently asked questions
How often should I train the Hyrox farmers carry?
One focused session a week is a sensible start, plus grip work on a different day. Everyday carrying, such as shopping bags, adds volume with little cost.
Should I use straps for farmers carry training?
The rulebook lets you wear gloves but not grips, and any item it does not list is banned by default, so build your grip without straps. Use straps only on extra-heavy training sets where you are training the back and core.
How do I stop my grip failing on the Hyrox farmers carry?
Build it with short dead hangs and heavy carries, keep your hold relaxed until you need it, and plan your set-downs before your hands give out. A planned rest costs less than a forced one.
Can I train the farmers carry without kettlebells?
Yes. Dumbbells, shopping bags and buckets all train the same hold. Try the real kettlebells at least once before your race, because the handles feel different.