STATION 6 OF 8 · 200 M
FARMERS CARRY
The farmers carry is 200 m holding a heavy kettlebell in each hand. It tests grip, posture and the ability to move steadily while your forearms and traps fatigue.
WEIGHTS
| OPEN WOMEN | OPEN MEN | PRO WOMEN | PRO MEN |
|---|---|---|---|
| 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
2026/27 Singles season. Loads have changed between seasons — confirm on hyrox.com.
TECHNIQUE
- Stand tall with shoulders back and the weights hanging close to your sides.
- Walk with quick, short steps and keep your torso still.
- Breathe steadily and keep your grip tight but not crushing.
- Avoid putting the weights down; a few extra seconds of discipline saves more time than rests.
COMMON MISTAKES
- Leaning forward or letting the weights swing.
- Over-gripping early and losing the hands before the end.
- Slow steps that make the carry last longer.
HOW TO TRAIN IT
- Carry heavy kettlebells for distance on a regular day.
- Dead hangs and holds to build grip endurance.
- Walk with weights straight after a run.
General guidance, not coaching or medical advice. Movement standards are set by the official rulebook on hyrox.com. See the full HYROX guide and the beginner’s guide.
QUICK ANSWERS
QUESTIONS & ANSWERS
What is the HYROX Farmers Carry station?
The farmers carry is 200 m holding a heavy kettlebell in each hand. It tests grip, posture and the ability to move steadily while your forearms and traps fatigue.
How far or how many reps is the HYROX Farmers Carry?
Farmers Carry is station 6 of 8 and covers 200 m.
What weight is used for Farmers Carry in HYROX?
For the 2026/27 Singles season: Open men 2 × 24 kg, Open women 2 × 16 kg, Pro men 2 × 32 kg, Pro women 2 × 24 kg. Confirm on hyrox.com because loads have changed between seasons.