HYROX Farmers Carry: Grip, Weights and Pacing

Sledpush Editorial Team · Updated October 17, 2026 · 1 min read

General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.

The short answer

The farmers carry is 200 m with a kettlebell in each hand. Stand tall, keep your shoulders back and walk fast with short steps. The goal is zero drops: putting the bells down and picking them up again costs more time than walking a little slower.

Station 6 of 8 · 200 m

Weights

Women Open	Men Open	Women Pro	Men Pro
2 x 16 kg	2 x 24 kg	2 x 24 kg	2 x 32 kg

Technique

Pick up with your legs. Squat down, don’t bend over.
Grip the middle of the handle, squeezing hard.
Stand tall, shoulders back and down.
Walk fast with short, quick steps. Jogging is fine if you’re strong.

Common mistakes

Starting too fast, then dropping the bells at 150 m.
Letting the bells swing and hit your legs.
Shrugging your shoulders up toward your ears.

Train it

Heavy carries: 4 x 50 m with a heavier weight than race day.
Dead hangs from a bar for grip, 3 x 30 to 45 seconds.
Gloves help many people. See the best gloves for HYROX.

Next station: Sandbag Lunges

Quick answers

How heavy is the HYROX farmers carry?

2 x 16 kg Women Open, 2 x 24 kg Men Open and Women Pro, 2 x 32 kg Men Pro.

Can you put the kettlebells down in HYROX?

Yes, you can set them down and rest, but every pick-up costs time. Aim to carry without stopping.

Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.