Don't be fooled, the Farmer's Carry is one of the most deceptive stations in HYROX. After five intense efforts and 6 km of running, you're now carrying two heavy kettlebells for 200 meters. It's a true grip and posture test. Technique, pacing, and core tension will determine how fast you move, or how many times you drop the kettlebells.
This station can eat up time if done wrong. Here's how to do it right.
Station Overview
Station 6 requires athletes to carry two heavy kettlebells for 200 meters across one or two laps depending on venue layout.
Official Weight Standards:
- Pro Men: 2 × 32 kg
- Pro Women: 2 × 24 kg
- Open Men: 2 × 24 kg
- Open Women: 2 × 16 kg
Kettlebells must remain controlled throughout, though planned rests within your lane are permitted.
Technique & Posture: Form First
Key positioning elements include:
- Shoulders back (scapula retracted)
- Arms relaxed, not locked out
- Kettlebells close to your sides, don't let them swing
- Neutral spine, stand tall, chest up
- Tight core, minimal torso movement
- Controlled, short steps, avoid bouncing or overstriding
- Eyes forward, not looking down
Race Pacing: Controlled > Heroic
Rather than attempting full-distance unbroken carries at maximum intensity, break the effort strategically:
- Carry 100–120 meters
- Take a short rest (~5 seconds)
- Finish final stretch strong with full control
Chalk Application
Always use chalk if available. This becomes critical after accumulating fatigue from previous stations, as chalk helps keep your hands dry and ensures a better grip on the kettlebell handles.
Training for Grip, Core & Control
Focus areas for development:
- Grip endurance (not just maximum grip strength)
- Postural strength targeting upper back, lats, and traps
- Core bracing under load
- Mid-run fatigue management
Average Station Times
| Division | Average Time |
|---|---|
| Pro Men | 1:10, 1:30 |
| Pro Women | 1:20, 2:00 |
| Open Men | 1:10, 1:30 |
| Open Women | 1:20, 2:00 |
Elite athletes may achieve sub-1:10 times with unbroken carries.
Sample Farmer's Carry Workout (30–40 minutes)
Warm-Up (5–7 minutes):
- Band pull-aparts × 30
- Kettlebell halos × 10/side
- 2×20m light carry, focus on tall posture
Main Set (4–5 Rounds):
- 50–75m Farmer's Carry @ race weight or heavier
- 10 Hollow Rocks
- 10 Slow DB/KB Deadlifts
- Rest 60–90s between rounds
Finisher:
- 3 rounds of: 30s max-distance carry (at race weight), 30s rest
Equipment Alternatives
If competition kettlebells are unavailable:
- Heavy dumbbells, second-best option
- Trap bar carry (farmer's walk style), full-body loaded carry
- Sandbag side carries (one per side), asymmetrical and brutal
- Dead hangs, build static grip endurance
- Heavy ruck walks, adds postural strength for long-distance
Bonus Drills for Endurance & Posture
- Single-arm suitcase carry for anti-rotation core stability
- Overhead KB walk for shoulder strength and control
- Double KB front rack walk for core and breathing control
- Timed dead hangs for grip burnout
- Step-ups with KBs at sides combining grip and leg strength under fatigue
Common mistakes & key takeaways
Common mistakes
- Leaning forward or slouching, ruins posture, compresses spine
- Overgripping the kettlebell handles, leads to faster burnout
- Carrying with bells swinging away from legs
- Unplanned drops wasting time and rhythm
- Panicking when grip begins failing
- Attempting unbroken carries when strategic breaks are advisable
- Skipping chalk, easy fix for a big problem
Key takeaways
- Posture and breath are everything
- Find steady rhythm, avoid sprinting or bouncing and wasting energy
- Use chalk before entering the station
- Stop intentionally if needed, better than failing under fatigue
- Stay in your lane when dropping kettlebells
- Run into the station calm and composed
- Reset after the carry for the remaining two stations
Weights, target heights and the current movement standards are set by HYROX and can change season to season. Always confirm them against the official HYROX rules.