Everything You Need to Know about the HYROX Farmers Carry

The HYROX Farmers Carry is the sixth workout station in a HYROX event and arguably the least technical of all the workout stations. Indeed, the HYROX site introduces the Farmers Carry by saying ‘this workout station is easy to practise on your weekly shop’. All you need to do is pick up a couple kettlebells and cover 200 meters, right? 

Well, yes, but before you get to this exercise you will have to run 6 kilometers and complete 5 other workout stations, so chances are you will arrive at this workout at least a little fatigued. Even as a standalone exercise, the HYROX Farmers Carry presents a full-body strength and cardio workout that particularly tests grip and upper-back strength, so our first bit of advice is to not under-estimate this HYROX station.

Weights and Distances for HYROX Farmers Carry

First off, here are the requirements by category for the HYROX Farmers Carry:

You must always carry both weights at the same while moving but, if you are unable to complete the full 200 meters in one go, you can place the weights down without receiving any penalty. 

The station is completed when you cross the finish line and return the kettlebells to the marked area. The kettlebells must be placed with their handles up so they can easily be picked up again.

What makes the HYROX Farmers Carry Difficult?

Despite its simplicity the HYROX Farmers Carry is a gruelling full-body workout that will feature in any functional fitness program worth its salt. The more you walk, and the more weight you add, the more it burns.

It’s a serious test of grip strength

To place in the top 50% of HYROX athletes in the Farmers Carry you will need to complete this station in around 2 minutes 10 seconds or less. If that’s your goal, that means holding at least 16kg in each hand if you’re a woman, and at least 24kg in each hand if you’re a man, for up to 130 seconds while covering 200 meters. That will set your forearms on fire and the further you go the more you’ll have to fight the urge to drop the kettlebells.

You need perfect posture

To do the HYROX Farmers carry efficiently your entire upper body will need to stay tight and upright with your arms close to your sides. That means your traps, lats, shoulders and core will all be firing to keep the weight from pulling you out of alignment. Lean or slouch and the HYROX Farmers Carry not only becomes much harder, but more dangerous as you risk straining muscles.

It’s a core workout

You can think of the Farmers Carry as being a bit like a walking plank. Your core is working hard to prevent any swaying and keep you moving in a straight line. This is an anti-flexion and anti-rotation ab workout that translates well to real life.

If you reach failure in the Farmers Carry and need to drop the weights it will almost certainly be in your hands and forearms where you feel it most. You’re very unlikely to reach failure in your legs but that’s not to say the Farmers Carry doesn’t test your leg muscles. Remember, the faster your legs move, the less time you will be holding those weights!

As you can see, the Farmers Carry activates a series of large muscle groups. Over 2 to 3 minutes this will tax your cardiovascular system and leave you breathing heavily. Once you finish the Farmers Carry you have completed 75% of your HYROX event.

Race strategy

Most advice for the various HYROX workout stations is to pace yourself so as not to burn out before the end. However, with the Farmers Carry the consensus is to go as fast as you can for as far as you can (without compromising that upright posture). The less time you spend holding those weights the better.

Training

Right now my favorite workout to prepare for the Farmers Carry is a combination of pull-ups, short runs, and the Farmers Carry itself. The pull-ups are great for developing your grip strength and if you struggle with pull-ups, negatives or even just hanging from the bar are great alternatives. I tend to train with a heavier weight than will be required in the HYROX event, but start with a weight you feel comfortable with and work your way up.

If possible I train outside in exercise parks, but this can easily be adapted to training in the gym and using treadmills.

Set 1

• 10x pull-ups (switch to negatives if you hit failure)
• 300 meter Farmers Carry 
• 100 meter run

Set 2 

• 10x pull-ups (switch to negatives if you hit failure)
• 200 meter Farmers Carry 
• 200 meter run

Set 3

• 10x pull-ups (switch to negatives if you hit failure)
• 100 meter Farmers Carry
• 300 meter run

Final Tips for Success

1. Really focus on bracing your core when doing this exercise. Much like you would when performing a squat. Take deep breaths and fill your rib cage, then on the exhale try to draw your belly button towards the spine. This will keep your core tight and your posture upright.
2. The way you hold the kettlebells can make a difference. You will probably see most people holding the weights in the middle but we like to slide our hands forward to the front corner. This means the hand covers a slightly wider surface area of the kettlebell, which means more friction and little less emphasis on grip strength. 

Conclusion

The HYROX Farmers Carry is a staple of Strongman competitions where giant athletes show us what is possible by carrying 160kg in each hand for time. In a Hyrox race we only have to carry a fraction of that weight, but being the 6th of 8 workout stations means it is still a formidable test of both cardio and strength. The benefits of training for the Farmers Carry are well worth it though, and not just to run a faster HYROX.

This is an exercise that works all the major muscle groups and is great for overall strength and muscle development. It will build your core strength and provide functional benefits that cross over to your day to day as sooner or later you will find yourself with a heavy shopping bag in each hand!