Farmer's carry
/ ˈfɑːmərz ˈkæri / · noun
Also: farmer's walk, loaded carry
A loaded carry exercise in which the athlete holds a kettlebell in each hand at hip level and walks a fixed distance. The grip and core stabilizers are challenged simultaneously; pace is determined by walking speed and grip endurance.
HYROX standards
- Pro Men: 200m carry · 32 kg per hand (24 kg open men)
- Pro Women: 200m carry · 24 kg per hand (16 kg open women)
- Distance: 200m for all divisions; lane is typically four 50m laps
Why it's station 6
Sitting between the RowErg and the sandbag lunge, the farmer's carry is where forearms break. Grip has already been hammered by the sled pull and rowing, and the kettlebell weights compound that fatigue without giving the rest of the body much to do. Athletes who set down the bells lose 5-10 seconds per drop.
Pacing
Most athletes complete the 200m in 1:30-2:30. Elite Pro Men move at near-jogging pace (1:00-1:20). The decision is grip-driven: if you can carry through unbroken at a brisk walk, do that; if you'd grip-fail at 150m, take one strategic drop at 100m or 150m to reset.
Technique
- Pickup: deadlift-style pickup. Bend at hips and knees, neutral spine, drive up.
- Carry posture: shoulders back and down, chest tall, ribs over hips. Elbows slightly flexed; arms not locked straight (locked-out elbows kill the shoulders fast).
- Stride: short, quick steps. Long strides shift weight side-to-side and burn the obliques.
- Drop technique (if needed): hinge at hips, set both bells down simultaneously. Reset grip; reset breath; pick up clean.
Common mistakes
- Death-grip: squeezing the handle every step burns the forearms. Hook the fingers; let the bell hang.
- Hunching forward: heavy weights pull shoulders down. Actively pack the lats and lift the chest every 20m.
- Walking too slow: "saving energy" by shuffling adds time. Walk briskly even if grip is the limiter.
Training the farmer's carry
- Heavy short carries: 4 × 40m at 1.25× race weight builds top-end grip strength.
- Race-weight intervals: 4 × 100m at race weight with 60s rest, 1× per week in the block.
- Specific: the full 200m unbroken, ideally after a row, 1× per week in the final 4 weeks.
Equipment notes
HYROX uses competition-grade kettlebells (Wolverson or Eleiko). Handle thickness varies between manufacturers: train with a similar handle if possible. A rougher handle grips better but tears skin; a smooth handle slips but spares the palm.