Hyrox Farmers Carry: tips for your Hyrox race

The Farmers Carry is a staple in Hyrox competitions and a true test of your strength and grip. But what makes this exercise so special, and how do you perform it perfectly? In this blog, you'll find everything you need to know about the Farmers Carry, official Hyrox weights, technique, and supportive exercises.

What is the Farmers Carry in Hyrox?

The Farmers Carry is a functional exercise where you hold two heavy kettlebells at your sides and cover a certain distance. In Hyrox, you do this at pace, thoroughly testing your grip, shoulder strength, and core stability.

The exercise is simple in concept but incredibly challenging in execution. It’s a perfect test of your overall physical readiness, as well as your mental perseverance.

Official weights per category

During Hyrox, fixed weights are used, depending on your category:

• Women: 2 x 16 kg, 200 m
• Women Pro: 2 x 24 kg, 200 m
• Men: 2 x 24 kg, 200 m
• Men Pro: 2 x 32 kg, 200 m

These weights ensure that you need to train not only strength but also grip and endurance to successfully complete the Farmers Carry.

Technique: how to perform the Farmers Carry correctly

• Grip both weights firmly, one in each hand.
• Pull your shoulders back slightly and keep your chest up.
• Engage your abdominal muscles for a stable core.
• Keep your arms extended along your body, without over-gripping.
• Ensure your back remains straight and your head is aligned with your spine.
• Take small, controlled steps and walk steadily forward.
• Continue to breathe calmly and deeply to maintain your energy.
• After covering the distance, set the weights down in a controlled manner, keeping your back straight.

Common mistakes in the Farmers Carry

Despite its simple concept, the same mistakes are often made in the Farmers Carry:

• Slouching shoulders: This reduces effectiveness and can lead to injuries.
• Taking excessively large steps: This causes you to lose balance and control.
• Forgetting to breathe: Holding tension quickly leads to fatigue.
• Rounded or hollow back: Keep your back neutral for maximum strength and safety.

Pay attention to these points during your training and, if necessary, ask for feedback from a specialist (contact us).

Supportive exercises for a stronger Farmers Carry

Do you want to improve your Farmers Carry performance? These supportive exercises will build strength and grip:

Deadlifts

The foundation for a strong back, hips, and grip. Deadlifts build functional strength in your lower body and core, which is essential for carrying heavy weights. Train with both barbells and dumbbells or kettlebells for variety. Focus on correct technique and gradual progression to prevent injuries. Start with lighter weights and slowly build up to heavier loads.

Shrugs

Strengthen your shoulders and upper back with this targeted exercise. Shrugs are ideal for developing the trapezius and surrounding muscles, which directly contributes to stable shoulder posture during the Farmers Carry. Perform shrugs with heavier weights and focus on the full range of motion. Pull your shoulders controlled upwards towards your ears and then slowly lower them again.

Farmer holds

Hold two weights for as long as possible and pay attention to your posture. This static exercise is perfect for specifically training your grip and improving your mental perseverance. Start with weights you can hold for at least 30 seconds and gradually increase the time. Make sure your shoulders stay back and your core is engaged. Farmer holds are perhaps the most specific preparation for the Farmers Carry within Hyrox.

Planks and side-planks

A strong core is the foundation of a stable Farmers Carry. Planks and side-planks train your entire core stability and help you maintain an upright posture while walking with heavy weights. Add both static and dynamic variations to your routine, such as plank-to-downs or side-plank rotations. Keep your core engaged and avoid a hollow or rounded back. Start with shorter intervals and gradually build up to longer hold times.

These exercises will help you not only improve your Farmers Carry Hyrox but also contribute to a stronger and fitter body in general.

Keep challenging yourself

The Farmers Carry within Hyrox requires a combination of strength, endurance, and technique. By training consciously and paying attention to supportive exercises, you will make significant strides towards better performance. Do you want tailored advice or have questions about your Hyrox training? Our specialists are ready to assist you via the contact page.