Station 6 of 8 · 200 m

HYROX Farmers Carry: technique, pacing & tips

A 200 m carry with a heavy kettlebell in each hand. It tests grip, posture and the ability to keep walking when your forearms are screaming.

Farmers Carry weights by division

Singles weights. Confirm the current figures with the official HYROX rules. See all weights.

Technique cues

• Stand tall, shoulders back, grip tight
• Short, quick steps; do not stop
• Hold breath minimally; breathe on a steady rhythm

What the standard looks like

• Carry both kettlebells for 200 m
• Do not drop or rest them on the body
• Stay in your lane

Where athletes lose time

Putting the kettlebells down. Each stop costs more than it saves, and re-gripping a heavy bell fatigues the hands further.

• Setting down too early
• Leaning back to offload the grip
• Slow, heavy steps

How to pace it

Short, quick steps and a tall posture. Break the distance into mental chunks, and do not stop.

Three drills to improve it

1. Heavy carries of 50 m, resting only as long as needed, 4-6 rounds
2. Dead hangs from a bar, 4 × 30-45 s
3. Thick-grip or towel holds to build forearm endurance

Educational guidance, not medical advice. Rules can change; check the official HYROX rulebook for your event. Stop any exercise that causes pain.