Station 6 of 8
Farmers Carry — Standards & Technique
Grip management under race-load cardiovascular stress.
Hyrox Farmers Carry weights by division
| Division | Specification |
|---|---|
| Open Men | 2 x 24kg kettlebells |
| Open Women | 2 x 16kg kettlebells |
| Pro Men | 2 x 32kg kettlebells |
| Pro Women | 2 x 24kg kettlebells |
Common no-reps on Farmers Carry
- Putting bells down inside the lane
- Running across the line
How to execute Farmers Carry
- Walk, don't jog. At race-weight, jogging costs more energy than it saves time for 95% of athletes.
- Thumbs facing forward. Hook grip variant with firm but relaxed fingers — avoid crushing the handle.
- Breathe every 3 steps. Controlled breathing keeps grip calm. Panic breathing wrecks forearms.
- One mid-set reset max. If you must set the bells down, pick them straight back up — don't rest.
Full technique breakdown
Read the full farmers carry technique guide for drills, common mistakes, and a training block to improve at this station.
Pacing targets by division
Looking for the time you should hit on Farmers Carry? Browse pacing targets by division and age group or try the Hyrox time calculator.