Farmers Carry station in Hyrox

All stations / Station 6

Hyrox Farmers Carry technique & tips

200 metres carrying heavy kettlebells. Grip strength, core stability, and mental toughness determine how fast you get through.

200mDistance / reps
6/8Station
Grip, core, trapsPrimary muscles
1:20–2:00Target time
▷Farmers Carry movementGIF coming soon

Watch: Farmers Carry Technique for Hyrox

Technique

Do this

  • Crush the handles from step one
  • Short, quick steps — don’t overstride
  • Shoulders back and down, chest up
  • Breathe in rhythm: 3 steps in, 3 steps out

Avoid this

  • Relaxing grip and having to re-grip mid-carry
  • Leaning to one side under the weight
  • Too many rest breaks — every put-down costs energy

Quick tips

1

Aim for zero rest breaks

2

If you must rest, do it early (first 50m)

3

Chalk your hands if the venue allows it

Pacing targets

Beginner2:00–3:00
Intermediate1:20–2:00
Advanced< 1:20

Race weights

Open
Men2 × 24 kg
Women2 × 16 kg
Pro
Men2 × 32 kg
Women2 × 24 kg

Common questions

How heavy is the Hyrox farmers carry?

Open: men 2 × 24 kg, women 2 × 16 kg. Pro: men 2 × 32 kg, women 2 × 24 kg.

How do I stop my grip failing?

Train with dead hangs, heavy carries, and towel pull-ups. Race day: squeeze hard from step one — a strong initial grip lasts longer.

Should I run or walk?

Walk fast with short steps. Running bounces the weight and risks grip failure. A fast walk is more efficient.

Related guides

ReferenceWhat is Hyrox?Programme8-week training planNutritionNutrition & fuellingTechniqueAll station guides
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