The HYROX Farmers Carry is 200m carrying two kettlebells (24kg each for Open men, 16kg each for Open women) done sixth, right after the row. Success comes down to grip endurance and smart turns: minimise the number of times you set the bells down, and take the U-turns tight and controlled so you never lose momentum or re-grip unnecessarily.
- Open weights as of 2026: men 2×24kg, women 2×16kg; Pro men 2×32kg, women 2×24kg.
- The carry is 200m, performed sixth. Immediately after the 1000m row.
- In THETA coaching data, strong-grip athletes complete it unbroken in roughly 1:15–1:45; grip failures add 30–60 seconds.
Why is grip the limiting factor in the Farmers Carry?
The Farmers Carry follows the row, so your forearms are already loaded before you pick up the bells. Carrying 48kg (or 64kg in Pro) for 200m is a sustained grip challenge, and once your grip fails you must set the bells down, shake out and re-grip, each stop costing time and rhythm. Grip, not leg strength, is what ends most athletes' unbroken carries.
The carry also comes late enough that whole-body fatigue is high, and it precedes the Sandbag Lunges and two final runs. That means a blown-out grip here has downstream costs: a fatigued grip and forearms make the lunges and the final wall balls harder. Training grip endurance specifically is one of the highest-return investments for the back half of a HYROX.
How do you train grip for the Farmers Carry?
Grip endurance responds to specific, repeated exposure to heavy carries. The most transferable work is loaded carries at or above race weight for time or distance, done regularly. Beyond carries, dead hangs, heavy holds and high-rep pulling all build the forearm endurance that keeps the bells in your hands for the full 200m.
The table below shows a coached progression from beginner to race-ready grip. Volumes are guides, not prescriptions: build gradually to avoid elbow and forearm strain.
| Grip exercise | Beginner | Race-ready | Purpose |
|---|---|---|---|
| Farmers carry (per set) | 2×20m at race weight | 2×100m above race weight | Specific endurance |
| Dead hang | 2×20s | 3×45–60s | Static grip endurance |
| Heavy holds | 3×15s | 4×30s heavier than race | Grip strength ceiling |
| Rowing / pull volume | Moderate | High, pre-carry | Fatigue-resistant forearms |
What is the best turn strategy on the 200m carry?
The 200m carry is run over a shorter lane with U-turns, so how you handle the turns matters. Take each turn tight and controlled rather than swinging wide, which adds distance and forces you to fight the momentum of the bells. Slow slightly into the turn, pivot, and accelerate out without setting the bells down.
Keep the bells close to your body with tall posture, shoulders back and a braced core so the load does not pull you into a slouch. Walk with purpose. A fast, controlled march usually beats a jog, which can make the bells swing and stress your grip. If you must put the bells down, do it decisively at a turn, shake out for a few seconds, and pick straight back up rather than lingering.
How do you execute the Farmers Carry efficiently?
Follow a fixed routine so fatigue does not lead to wasted stops or wide turns. Rehearse this in training at race weight.
- Set your grip before lifting, grab the handles firmly at their centre and stand tall.
- Lift with your legs, brace your core, and set off immediately at a strong, controlled march.
- Keep the bells still and close; avoid swinging them, which pulls on your grip.
- Take each U-turn tight: decelerate slightly, pivot, and drive out without stopping.
- If grip fails, set down cleanly at a turn, shake out briefly, and re-grip; do not stall.
"The Farmers Carry rewards the athlete who trained their hands, not just their legs. Tall posture, tight turns, and the discipline to keep walking when your forearms scream. That is the whole station," says the THETA coaching team.
How does the row before the carry change your strategy?
The Farmers Carry never happens in isolation, it follows the 1000m row, which already loads your forearms through 1000m of gripping the handle. That means how you row directly determines how much grip you bring to the carry. Rowing with a tense, hard grip drains forearm endurance before you even pick up the bells, so a relaxed, hooked grip on the rower is really part of your carry strategy.
Arriving at the carry with a plan also helps. Shake out your hands during the short transition, chalk up if your event permits it, and set your grip firmly at the centre of the handles before you lift. Because your forearms are pre-fatigued, the first 50m will feel deceptively hard: resist the urge to set down early, settle into a strong march, and trust that a trained grip holds even when it burns.
Common questions
What weight are the HYROX Farmers Carry kettlebells?
Open men carry two 24kg kettlebells and Open women carry two 16kg kettlebells for 200m. In the Pro division the weights increase to 2×32kg for men and 2×24kg for women. The bells are carried simultaneously, one in each hand, making total grip demand the defining challenge of the station.
How far is the HYROX Farmers Carry?
The carry is 200 metres, completed over a shorter lane with U-turns as the sixth station, immediately after the 1000m row. Because it follows a grip-intensive row, forearm endurance is already compromised when you begin, which is why so many athletes are forced to set the bells down partway.
How do I stop my grip failing during the Farmers Carry?
Train grip endurance specifically with heavy carries, dead hangs and holds, and arrive at the station with a relaxed grip from the preceding row. During the carry, keep the bells still rather than letting them swing, maintain tall posture, and march purposefully. If grip does fail, set down at a turn, shake out briefly and re-grip rather than fighting to failure.
Should I run or walk the Farmers Carry?
A fast, controlled march is usually best. Jogging can cause the bells to swing, which increases grip stress and risks losing control at the turns. Most athletes cover the 200m fastest by walking with purpose, keeping the load stable, and executing tight turns rather than trying to run and re-gripping repeatedly.
Can I set the kettlebells down during the carry?
Yes, setting them down is allowed and does not incur a penalty beyond the time lost. If your grip fails, put the bells down decisively (ideally at a turn) shake out for a few seconds, and pick them straight back up. The goal is to minimise both the number and length of stops.
How much does grip failure cost in the Farmers Carry?
In THETA coaching data, athletes who carry unbroken finish the 200m in roughly 1:15–1:45, while those forced into multiple stops can add 30–60 seconds. Each stop also breaks rhythm and pre-fatigues the forearms for the sandbag lunges and final wall balls, so the true cost is often larger than the stopwatch shows.
Does using chalk help on the Farmers Carry?
Chalk can improve grip security, especially once your hands are sweaty mid-race, and many athletes apply it before the station if permitted at their event. It is not a substitute for trained grip endurance, but it reduces slippage on the handles. Check your specific event's rules on chalk use as of 2026.
Sources
- HYROX official race rulebook and station weights (hyrox.com)
- THETA coaching data, 2024–2026 (Farmers Carry split and grip-failure tracking)
- Established strength principles: grip endurance and loaded carry training
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