Farmer's Carry at HYROX
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The Farmer's Carry at HYROX is a key station that tests both the physical strength and mental endurance of the competitors.
Despite its apparent simplicity, requires a solid technique, rhythm control and constant concentration. to successfully overcome the challenge.
In this article, we will explore in depth what it is, its benefits and the best strategies to master this fundamental test.
What is Farmer's Carry and why is it key to HYROX?
The Farmer's Carry is one of the sixth station you will find in the official HYROX carts.
It involves carrying two kettlebells over a distance of 200 meters. The execution may seem simple at first glance, but it represents one of the greatest physical and mental challenges of the competition.
Why is it so important?
Because it comes at a point in the race where the body has already accumulated considerable fatigue.
Here not only is grip strength tested, but also core strength, posture under tension, and the ability to maintain mental composure as each meter seems to weigh twice as much as the last.
Physical and mental benefits of Farmer's Carry
At the physical level, this exercise activates practically the entire body:
Few movements generate such global and sustained tension.. In addition, as it is done in motion, it requires postural control and coordination.
At the mental level, it develops an essential quality in HYROX: tolerance to effort under fatigue.
The Farmer's Carry forces you to be present, not to think about how much is left, but to sustain and move forward step by step. It is a lesson in emotional management.
Specific role of the Farmer's Carry within a HYROX competition
In the official order, Farmer's Carry is the sixth station. By now you've pushed and pulled sleds, done burpees, rowed, and run 4 miles. Your grip is grounded, your shoulders are activated, and your core demands constant attention.
This is not a simple "weighted walk".
This is where you decide if you are going to sustain your competitive pace or if your body is going to start breaking down. Those who don't train it specifically, pay for it in time and form.
Farmer's Carry requirements and rules at HYROX
Official weights by category:
|
Category |
Weight per dumbbell (kg) |
|---|---|
|
Men's Open |
24 kg |
|
Women's Open |
16 kg |
|
Men's Pro |
32 kg |
|
Women's Pro |
24 kg |
|
Men's Doubles |
24 kg |
|
Women's Doubles |
16 kg |
|
Mixed Doubles |
24 kg (males) / 16 kg (females) |
Distance:
Total distance is the same for all categories: 200 meters.
The course is divided into marked sections. You are allowed to stop and leave the kettlebells on the ground, as long as you do not move them forward while doing so.
Key regulations:
Correct Farmer's Carry Technique
How to lift and hold kettlebells?
Body posture and breathing:
Strategies to optimize speed and endurance:
Common mistakes in Farmer's Carry and how to avoid them
Weak or unbalanced grip:
Avoid pinching with fingers or hang from your palm. Train real grip with exercises such as dead hangs, towel carries, or fat grip carries.
Bad posture:
Do not lean your torso to one side. If the kettlebells start to sway or you slouch, you are losing control and energy.
Poor rhythm management:
Don't try to impress with a quick exit if you know you won't hold it. Mentally divide the route into sections and set intermediate objectives.
Specific training to improve the Farmer's Carry
Exercises to improve grip:
Functional training and variability:
Practical tips for the day of the HYROX competition
Career strategies:
How to manage accumulated fatigue:
Mental preparation:
Frequently Asked Questions about Farmer's Carry at HYROX
How do I choose the training weight?
Start with weights that allow you to complete 100 m without pauses. Progress to competition weight.
Can I drop the kettlebells?
Yes, as long as you leave them on the ground without advancing with them.
What do I do if I lose grip during the race?
Stand up, relax hands and shoulders. Breathe deeply. Recover before continuing.
Conclusion: Why mastering Farmer's Carry is critical to success at HYROX
At HYROX, success is not just defined by running fast or pushing hard. Quiet" stations like the Farmer's Carry - where there is no noise, no impact, no visual shock - are what differentiate those who control their bodies under fatigue from those who simply survive.
Mastering Farmer's Carry guarantees you two things:
Don't underestimate this season. If you make it your ally, it will be one of your strong points in competition.
Tactical reflection:
Although the Farmer's Carry is a short event, you can gain or lose between 15 and 30 seconds, a huge difference in the overall competition.
While improving that margin on an ergometer or in a race is extremely difficult (for example, shaving 10 seconds in a 1000m SkiErg or rowing requires weeks of technical and aerobic training), in the Farmer's Carry you can achieve it simply if you are able to do it unbroken or with very short and controlled pauses.
It is a station that, because of its low visual impact, often goes unnoticed, but strategically can decide the final position in your category.
Not training it specifically is a mistake.
