Farmers Carry Workout
The Farmer's Carry station is an essential test of grip strength, endurance, and overall body stability in HYROX. Athletes carry a set of weights (kettlebells or dumbbells) over a specified distance, challenging their physical and mental fortitude.
- The kettlebell Farmers Carry begins and ends with the removal/return of the kettlebells from the marked area next to the start/finish line.
- The athlete has to carry both kettlebells at all times while they move.
- Kettlebells must be carried with both arms extended by the athletes sides.
- Putting down the kettlebells to rest is allowed so long as the kettlebells do not move forward when placing them on the ground.
- The station is completed, once the athlete carries the kettlebells across the finish line and returns them to the marked area.
- If the athlete violates any of the above mentioned points, the athlete will receive a time penalty issued by the Head Judge. The time penalty will be based upon the violation.
Distance 200 m
The weight will change based on your category:
- Women 2 x 16 kg (white)
- Women Pro / Men 2 x 24 kg (grey)
- Men Pro 2 x 32 kg (black)
Training Focus
- Grip Strength: Exercises like dead hangs, farmer's walk, and wrist curls to build a strong grip.
- Core and Shoulder Stability: Strengthening the core and shoulders for better weight management during the carry.
- Endurance Training: Incorporate endurance workouts to build the stamina needed for the carry.
Technique Tips
- Consistent Grip: Maintain a firm and even grip on the weights throughout the carry.
- Posture: Keep the back straight and shoulders squared to balance the weights effectively.
- Pacing: Set a sustainable pace that balances speed with the need to maintain grip and form.
- Durable Gloves: To protect the hands and improve grip.
- Stable Footwear: Shoes with good support and traction for safe weight carrying.
- Grip Fatigue: Regularly train grip strength to extend endurance over longer distances.
- Balance and Stability: Practice with varied weights to adapt to the demands of the station.
