HYROX Farmers Carry: Weights, Distance, Rules & Tips

The HYROX farmers carry is the sixth workout station in a HYROX race. After completing the sixth 1km run, athletes carry two kettlebells for a total distance of 200 metres.

The required kettlebell weight depends on your division and ranges from two 16kg kettlebells to two 32kg kettlebells. This guide covers the current weights and rules, plus technique, pacing and training advice for completing the station efficiently.

The farmers carry comes immediately after the 1,000m row and is followed by the seventh 1km run.  You can see how the Farmer’s Carry fits into the full event in our complete guide to HYROX.

HYROX Farmer’s Carry Weights and Distance

HYROX Farmer’s Carry Rules

The HYROX farmers carry covers a total distance of 200 metres. Depending on the venue, this may involve completing several laps.

The current rules are:

• You are responsible for selecting the correct kettlebell weight for your division.

• The station begins when you remove the kettlebells from the marked area beside the start and finish line.

• You must carry both kettlebells whenever you are moving forwards.

• Your arms must remain extended with the kettlebells carried by your sides.

• You may place the kettlebells on the ground to rest, provided they do not move forwards when you put them down.

• You are responsible for completing the correct number of laps shown on the athlete map.

• You must carry both kettlebells across the finish line before returning them to the correct marked area.

• The kettlebells must be left with their handles in the upright position.

In Doubles, the kettlebells can be passed sideways or backwards during a changeover, but they cannot be passed forwards. The resting teammate must walk behind the working athlete and must not obstruct other competitors.

Failing to return the kettlebells to the correct area with the handles upright results in a 30-second penalty. However, you can correct the mistake before leaving the Roxzone and avoid the penalty.

If you use the wrong kettlebell weight, you must repeat the entire station using the correct weight. Failure to do so results in disqualification. Missing a lap also results in disqualification.

You may use chalk at the farmers carry station, but only chalk supplied by the event is permitted.

What is a Good HYROX Farmer’s Carry Time?

A good HYROX farmers carry time depends on your division, grip strength and the layout of the course. The number of laps and turns can vary between venues, so these should be treated as rough benchmarks rather than exact standards.

Compare your time with athletes in the same division and remember that a course with more turns may produce a slower split. If your time is over three minutes, improving your grip, posture, walking speed or ability to complete the distance without putting the kettlebells down could produce a meaningful gain.

HYROX Farmers Carry Technique and Pacing

My personal view is that you should generally complete the farmers carry as quickly as you can control. The longer you hold the kettlebells, the more grip and postural fatigue accumulate. However, moving too quickly can cause the kettlebells to swing, your posture to deteriorate or force you into repeated stops.

Maintain Strong Posture

Pick up the kettlebells using a controlled hip hinge or squat, then stand tall and brace your core before moving. Keep your chest up, shoulders stable and arms extended by your sides, as required by the rules.

Try to avoid rounding your upper back, leaning excessively or swaying from side to side. As fatigue builds, maintaining this position becomes increasingly important.

Use Quick, Controlled Steps

Use short, purposeful steps rather than an exaggerated stride. This should help you maintain balance and limit unnecessary movement of the kettlebells.

Shorten your steps as you approach corners and accelerate smoothly out of each turn. Keep the kettlebells close to your sides without allowing them to swing excessively or repeatedly strike your legs.

Manage Your Grip

Hold the handles securely, but avoid squeezing them harder than necessary from the beginning. Excessive tension can fatigue your forearms prematurely.

Where possible, keep your wrists in a neutral position and allow your arms to hang naturally. Grip-specific training can help you maintain this position for the full 200 metres.

Decide When to Put the Kettlebells Down

You are allowed to put the kettlebells down during the station, provided you do not move them forwards while resting.

Completing the entire distance without stopping will usually be fastest. However, if your grip is close to failing, one short and intentional break may cost less time than several unplanned stops. If you do stop, put both kettlebells down under control, reset your grip and resume quickly.

Pace the Station Aggressively but Sensibly

The farmers carry is station six, so you still have two 1km runs, sandbag lunges and wall balls to complete afterwards.

Aim for the fastest pace you can sustain while maintaining your posture and control. For some athletes this may be a fast walk, while others may be able to jog. The right pace is the one that allows you to complete the station quickly without destroying your grip or compromising the following run.

How to Train for the HYROX Farmers Carry

Grip strength is an obvious factor in the HYROX farmers carry. Anything that challenges your grip is, in some way, preparing you for this station. Pull-ups, heavy holds, dead hangs and loaded carries can all help.

However, a fast farmers carry time is not solely about grip strength.

The Farmers Carry as a Postural Endurance Test

In a conversation with Dr Adam Storey, exercise physiologist and member of the HYROX Sports Science Advisory Council, on the Rox Lyfe podcast, he said:

“I would actually classify the farmer’s carry as a postural endurance test. How long can you maintain good posture before things start to crumble?”

This changes how you should think about the station.

When athletes begin to struggle during the farmers carry, their hands may not be the first thing to fail. Their shoulders start to round forwards, their upper back collapses, their chest drops and their torso begins to sway.

Once your posture deteriorates, the movement becomes less efficient. The kettlebells feel heavier, your grip fatigues more quickly and your speed begins to drop.

Adam explained that the different parts of the trapezius muscle have important roles:

• The upper traps help to stabilise your shoulders under load

• The middle traps help maintain scapular retraction

• The lower traps support thoracic extension

If you lose control of your shoulder blades and your shoulders drift forwards, your arms move into a weaker position. This creates more unwanted movement and makes it harder to carry the kettlebells efficiently.

Your hands might not be the weak link. Your posture might be.

Build More Than Grip Strength

Rather than relying solely on dead hangs and heavy holds, your training should also develop:

• Upper-back strength

• Posterior-chain strength and endurance

• Core stability under load

• Scapular control

• The ability to maintain a tall posture while moving

Useful exercises could include Romanian deadlifts, heavy shrugs, barbell rows, single-arm carries and front-rack carries.

The best farmers carry athletes look stable from their shoulders to their hips. They maintain their posture, control the kettlebells and avoid wasting energy through unnecessary movement.

Practise Carrying at Race Pace

General strength work helps, but you still need to practise moving quickly with kettlebells in your hands. The farmers carry is a skill performed under load.

The more comfortable you become at your intended race pace, the less likely the station is to cause a sudden increase in your effort or disrupt your rhythm.

Over time, include both:

• Longer carries using your race weight

• Shorter carries using weights heavier than your race weight

For example, you could complete:

• 3 rounds of 150 metres using your race weight

• 3 rounds of 60 to 80 metres using a weight above your race weight

You can also perform carries after running or another HYROX station. This will help you practise maintaining your grip, posture and walking speed while fatigued.

The farmers carry is sometimes overlooked because athletes have running, sled work and wall balls to fit into their training. However, it can affect how you enter the final stages of your race.

Adam described the farmers carry as a hugely underrated exercise. If you want to improve this station, give it deliberate attention rather than treating it as an occasional addition at the end of a session.

HYROX Farmers Carry FAQs

How Far Is the Farmers Carry in HYROX?

The HYROX farmers carry is 200 metres in every division. Depending on the venue layout, you may need to complete more than one lap or negotiate several turns.

How Heavy Is the HYROX Farmers Carry?

Women use two 16kg kettlebells in the Open division and two 24kg kettlebells in Pro. Men use two 24kg kettlebells in Open and two 32kg kettlebells in Pro. Doubles and Relay weights depend on the division and the athlete completing the station.

Can You Put the Kettlebells Down?

Yes. You can put the kettlebells down and rest during the farmers carry, but you must not move them forwards while they are on the ground. Resume from the same position when you are ready.

Can You Run During the HYROX Farmers Carry?

You can move at the fastest pace you can control while keeping both kettlebells by your sides with your arms extended. Some athletes jog, while others find that a fast, controlled walk is more efficient.

What Is a Good HYROX Farmers Carry Time?

A time of approximately 1:30 to 2:30 is a useful rough benchmark for competitive age-group athletes. Elite athletes may complete it closer to 1:10 to 1:40. Course layouts vary, so compare your time with athletes in the same division at the same event where possible.

Should you need any help with your training for the event, then you may be interested in our personalised coaching options, our 12 week HYROX training plan or our 12 Week Doubles plan.