Farmers Carry

Carrying a heavy kettlebell in each hand for 200 m as fast as possible. It punishes grip, forearms and core while your legs are already deep into the race.

Standard: A valid effort carries both kettlebells the full 200 m; the bells may be set down to rest but must be carried, not dragged, across the finish line.

In the race: Station 6 of 8, after the sixth 1 km run, over 200 m. Kettlebell weights per hand: Hyrox Open women 2 x 16 kg, Hyrox Open men 2 x 24 kg, Hyrox Pro women 2 x 24 kg, Hyrox Pro men 2 x 32 kg. In Doubles, one partner carries at a time and they switch during the 200 m.

How to do the Farmers Carry

1. Deadlift both kettlebells cleanly, standing tall with shoulders back and ribs stacked.
2. Brace your core and keep the bells close to your sides without letting them swing.
3. Walk with quick, purposeful steps, breathing steadily rather than holding your breath.
4. If your grip fades, set the bells down briefly, shake out, and pick them straight back up.
5. Keep a tall posture the whole way to protect your lower back under load.

Common faults

• Rounding forward and letting the shoulders slump under the weight.
• Letting the bells swing wildly, which wastes energy and drains grip.
• Gripping too tightly early and burning the forearms out before halfway.
• Dragging or resting the bells on the body instead of carrying them properly.

Scaling & progressions

• Carry lighter bells over shorter distances and build toward the full 200 m at load.
• Train grip and forearms with dead hangs, heavy holds and towel-grip work.
• Use dumbbells or a single heavy carry variation if kettlebells aren't available.
• Practise picking the bells straight back up after short sets to rehearse race resets.