Farmers Carry HYROX: Technique Guide, Weights and Strategy

The Farmers Carry comes at a critical moment. Six kilometers of running, five stations and the grip already compromised, suffering from the Sled Pull. And now you have to pick up two kettlebells and walk 200 meters without dropping them.

It looks simple. It isn’t. Posture collapses, the grip fails sooner than expected, and every unnecessary rest on the floor costs time that's not easily recovered.

In this guide you'll understand how the station works, how to maintain posture under load, how to manage the grip, and how to cover the 200 meters as efficiently as possible.

We've prepared a video on how to set up the Farmers Carry station and then we explain some key points in more detail and how you can access the full course for free, gifts, discounts and much more.

Let's break it down. First, the video on how to set up this station:

COMPETING IN DOUBLES?

👉 If you're competing in pairs, don't miss this post that includes a video with the keys for this station in pairs mode

Velites is an international partner of HYROX, and we have developed specific resources for you to help you prepare for this competition: a complete video course with running technique and station-specific content, preparation for the paired competition, free access to our Velites Training App with exclusive training plans, gifts, discounts and much more. Join and enjoy.

👉 Click here or on the image:

A moreover, if you want to train a specific HYROX station, here are the athlete guides we already have unlocked:

Want to train each station with technique, strategy and reference video? Access the 8 Week Digital Training System; you have everything here on the blog, on YouTube and in the Velites Training App.

What is the Farmers Carry in HYROX?

The Farmers Carry is the sixth station of HYROX. It consists of carrying two kettlebells over 200 meters, with turns at the ends of the course depending on the venue.

The movement is apparently simple: pick up the kettlebells and walk. But in the context of HYROX, with the grip already taxed from the Sled Pull and Rowing, and the lungs still recovering, it is a test of postural endurance and control under fatigue.

It is also the first of the three final stations. How you exit the Farmers Carry directly conditions how you will face the Sandbag Lunges and the Wall Balls.

Why training the Farmers Carry makes you a better athlete

The Farmers Carry is not just a grip exercise. It's a full-body exercise that develops postural endurance, core stability and coordination under load.

Training it specifically improves:

Grip endurance and forearm musculature.
Core anti-rotation stability under load.
Postural strength under prolonged fatigue.
Coordination and efficiency of gait with bilateral load.
The ability to maintain technique when the body is already at the limit.

The grip you haven't trained for this station is the same grip you'll need for the Sandbag Lunges. What you protect here shows up two stations later.

Official distance and weights for the Farmers Carry in HYROX

The distance is the same for all divisions: 200 meters. Depending on the venue, the 200 meters may require multiple laps.

Farmers Carry - HYROX Style

STATION 06 Farmers Carry 200 METERS

Women Open · Doubles Women · Women's Relays	2 × 16kg
Men Open · Doubles Men · Doubles Mixed · Men's Relays · Pro Women · Pro Doubles Women	2 × 24kg
Pro Men · Pro Doubles Men	2 × 32kg
Mixed Relays	F 2 × 16kg M 2 × 24kg

Always take the one corresponding to your division: using an incorrect weight forces you to repeat the entire station with the correct weight.

Official rules of the station

The workout starts and ends by picking up and returning the kettlebells in the marked area.
Both kettlebells must be carried at all times while moving.
Kettlebells are carried with the arms extended at the sides of the body. They cannot be rested on the body.
Resting by placing the kettlebells on the ground is allowed, provided they do not slide forward.
3-minute penalty for each lap not completed.
30-second penalty for not returning the kettlebells correctly (with the handles in a vertical position).
Using the organization's chalk is only allowed at stations 2 (Sled Push) and 6 (Farmers Carry).

Technique: how to perform it well

The grip: two options

You have two grip options. Choose before starting and keep the same one throughout the station:

Neutral grip in the center of the handle: balanced and stable.
Slightly forward grip: helps keep the kettlebells more stable during the course.

Posture during the carry

Shoulders back and down: chest open.
Core activated: maintain abdominal stability.
Gaze forward: don't look at the floor to avoid compromising the spine.
Kettlebells tight to the sides: the further from the body, the heavier they feel.
Short, quick steps: more stable and efficient than long strides.

Common mistakes to avoid

Leaning forward: Open the chest and keep the shoulders aligned.
Letting the kettlebells move away from the body: Keep them tight to the sides at all times.
Gripping too hard from the start: Hold firmly but without tension to avoid burning out the forearms.
Long and uneven steps: They generate lateral rocking that unnecessarily taxes the core.
Returning the kettlebells incorrectly: Make sure the handles are vertical in their box to avoid 30-second penalties.

Running strategy for the Farmers Carry

If you know you can't do the 200 meters without stopping, decide your rest points before starting. Mark a point you can reach without stopping, place the kettlebells on the ground calmly, readjust the grip and continue. That's more efficient than pushing to failure and needing a long rest.

Use the turns as a moment to breathe and reset posture. You'll finish sooner by moving steadily than by trying to go too fast and stopping repeatedly.

How to train the Farmers Carry for HYROX

Train the grip specifically: Dead hangs, towel-grip carries and suitcase carries.
Progress toward competition weight and beyond: Training with overload makes the official weight feel manageable.
Add farmer carries at the end of strength sessions: Simulate real competition fatigue.
Combine with running: Recovering running pace after dropping the kettlebells is a critical transition that needs practice.

Workout of the day

HYROX Farmers Carry Session

3 Rounds
400m Run at race pace
100m Farmers Carry (competition weight or heavier)
12–15 Shrugs with dumbbell or kettlebell
Rest 1:30

Farmers Carry in HYROX: Technique and How to Survive the 200 Meters Without Your Grip Giving Out