Farmers carry at HYROX: 200 metres with kettlebells
The farmers carry is station 6 at HYROX. You walk 200 metres with a kettlebell in each hand. In the 2026/27 season, women carry 2 × 16 kg, men and Women Pro carry 2 × 24 kg, and Men Pro carry 2 × 32 kg. You're allowed to put them down for a rest, as long as they don't move forward when you do.
It looks like the easiest station. Just walking with some weight, right? But you've just come off the rower, and your hands have already done the sled pull. Below I'll explain the rules, how to carry well, when to put them down and how to train for it.
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Updated: 2026-11-14
What the station involves
A HYROX race is eight 1 km runs, with a station after every kilometre. Want the full picture first? Read what HYROX actually is. The farmers carry is number 6. It comes after the row and before the sandbag lunges and the wall balls.
What you do is simple. You pick up two kettlebells from their marked spot at the start. You walk 200 metres with your arms straight down by your sides. Then you put them back upright in the right spot. Done.
So why is it still tough? By that point you've run 6 km. Your grip has already worked hard on the sled pull and the row. And the lunges are waiting right after. So this station doesn't really test how strong your hands are. It tests how strong they still are when you're tired.
HYROX farmers carry weight per division
These are the weights for the 2026/27 season, straight from the official rulebook. The weight is per hand. So you're carrying two of them.
| Division (Singles) | Weight per hand | Total |
|---|---|---|
| Women | 16 kg | 32 kg |
| Men | 24 kg | 48 kg |
| Women Pro | 24 kg | 48 kg |
| Men Pro | 32 kg | 64 kg |
Notice that Women Pro and Men carry exactly the same weight. That surprises a lot of people. Pro is the heavier division, meant for people who've built up a bit more strength.
Doing Doubles? Then Women carry 2 × 16 kg. Men, Women Pro and Mixed carry 2 × 24 kg, and Men Pro 2 × 32 kg. In the Relay, a women's team carries 2 × 16 kg and a men's team 2 × 24 kg. Want to see where the carry fits between the other seven? Here are the eight HYROX stations in order.
Weights and rules can change from season to season. What's on this page applies to 2026/27. Before your race, always have a quick look at the rulebook for your season.
The rules and penalties
The rules are short. But forget one and you lose time you won't get back. Here's what the 2026/27 rulebook says:
- While you're moving, you carry both kettlebells. Putting one down and walking on isn't allowed.
- Arms straight down by your sides. So not on your shoulders or held against your chest.
- Putting them down is fine. You can rest, as long as the kettlebells don't move forward. No sliding, no swinging.
- Put them back upright. At the end, they go back in the right spot with the handle up. If not, you get a 30-second penalty. Fix it before you leave the Roxzone and the penalty is dropped.
- Picked up the wrong weight? Then you redo the whole station.
- Missed a movement standard? The first time you get a warning, after that it's 15 seconds each time.
- Didn't finish the station? That means disqualification.
- Gloves are allowed, grips aren't.
Farmers carry technique: posture, stride and grip
A good carry starts with the pick-up. Do it like a deadlift: with your legs and hips, not with a rounded back. Especially when you're tired, this is not the moment for a sloppy lift.
- Stand between the kettlebells, feet hip-width apart.
- Push your hips back and bend your knees. Keep your back straight.
- Grab the handles firmly, right in the middle.
- Brace your stomach and push the floor away until you're standing tall.
- Pull your shoulders back and down. Only then do you start walking.
Posture. CrossFit's coaching points are short and spot on: chest up, stomach braced, shoulders back and down. Don't let your shoulders roll forward. If they do, the weight pulls your upper body into a hunch and every step gets heavier.
Stride. Take short, quick steps. Big steps make the kettlebells swing, and swinging eats your grip. Look ahead, not down at your feet.
Grip. Hold the handle in the middle so the kettlebell hangs straight. Squeeze hard, but don't tense up your whole arm. Keep breathing calmly. Don't hold your breath, even if it feels stronger.
Turns. Slow down a little and turn with small steps. A sharp turn at full speed sends the kettlebells swinging into your legs.
The tricky thing about this station: you can't see yourself walking. Rounded shoulders or a crooked torso, you only notice once it's too late. In a class with a coach there, that gets spotted and fixed straight away, before it turns into a habit.
Read enough? Come and train with us.
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Tactics: put them down or keep going?
Going all the way without stopping is fastest. If your grip holds. If your grip gives out halfway, you'll suddenly be standing still for a long time. Your hands recover much more slowly than if you'd put the bells down just in time.
My advice: know your plan before you start. If you're strong and your grip feels fresh, try to carry all 200 metres without stopping. If you're not sure, plan your breaks at fixed points. At a turn, for example.
- Put them down before your grip is gone, not after. A short break in time saves more than a long break too late.
- Keep the rest short. Shake out your hands, take a few deep breaths, and pick them back up.
- Put them down as carefully as you picked them up. Back straight, and make sure they don't move forward.
- Use the kilometre after the row. Shake out your hands and forearms while you run.
- Don't sprint. Steady and even carries better than a fast start followed by three long stops.
Common mistakes
- Thinking the weight is the total. 16 kg means two lots of 16 kg.
- Grabbing the wrong weight. In the rush, it's easy to pick up the wrong kettlebell. Check before you walk off, or you'll be redoing the whole station.
- Forgetting the last step. Put them back crooked or in the wrong spot and it costs you 30 seconds.
- Sliding them when you put them down. A kettlebell that moves forward is a rule break.
- Only training it fresh. On race day you carry with tired hands. So train it that way too.
- Rounded shoulders and a slumped torso. Then your back works harder than it needs to.
How to train the farmers carry
The good news: this is a station you can train really well. All you need is a couple of kettlebells and a bit of space. Adding a carry to your training once or twice a week is enough for most people.
| Session | How | Why |
|---|---|---|
| Heavy and short | A bit heavier than your race weight, 20 to 40 metres, 4 to 6 times | Your race weight feels lighter afterwards |
| Race weight, longer | 300 to 400 metres, in blocks with short breaks | You get used to the distance and learn to plan your breaks |
| Carry when tired | Row or run 1 km first, then go straight into a 200-metre carry | That's how it feels on race day |
| Grip on its own | Hang from a bar, or hold a heavy kettlebell still | Your grip lasts longer |
| Strength | Deadlifts and other lifting exercises | Stronger legs, hips and back make the weight feel lighter |
Just starting out? Then scale it first. CrossFit itself gives good options for this. Use lighter kettlebells, or carry just one and switch hands halfway. Then build up slowly to your race weight. For how the carry fits into a full plan, read how to train for your first HYROX race.
The hard part about doing this on your own: you have to work out which weight to use, how far to walk and when to go heavier. With us, you don't. The training is ready when you walk in and the coach helps you pick what suits your level.
Got trouble with your back, shoulders, wrists or hands? If in doubt, check with your doctor or physio first. A coach will adapt the exercises to that, but doesn't take over the role of whoever's treating you.
Which muscles it works, even outside HYROX
The farmers carry looks like a grip exercise. But actually, almost your whole body joins in. Your hands and forearms hold the weight. Your shoulders and upper back keep you upright. Your stomach and back keep your torso solid, so you don't start leaning to one side. And your legs and glutes carry the lot.
That's why carrying is useful outside a race too. CrossFit calls it a basic skill: moving something from A to B. Think heavy shopping bags, a child on your arm or a moving box up the stairs. If you can carry well, you notice it in everyday life.
Prepare with Hybrid Endurance
Don't fancy walking laps of the park with kettlebells on your own? Our Hybrid Endurance classes prepare you really well for a HYROX event. You train strength and conditioning in one class, with a coach keeping an eye on your posture and your pace. Read more about hybrid training in Amsterdam East.
Hybrid Endurance is on the schedule on Tuesday at 18:00, Wednesday at 13:00 and 20:00, and Sunday at 12:00. You walk in, the training is ready and you scale it to your level. You just show up, we sort out the rest.
A grip that holds on station 6? Build your base first.
In Your Strong Start you learn to lift, carry and keep going, with a coach watching your form. You train at your level and don't have to come up with a plan yourself. That's how you build the strength the farmers carry leans on.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
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Frequently asked questions
How much does the HYROX farmers carry weigh in pounds?
Converted, 16 kg is about 35 lb, 24 kg is about 53 lb and 32 kg is about 71 lb. That's per hand every time. You carry two.
How long does the farmers carry take at HYROX?
There's no official target time. It mostly depends on your grip and how often you put the bells down. Steady walking with one or two short, planned breaks is a good start for most people.
Can you split the farmers carry in Doubles?
Yes. In Doubles you decide yourselves how to split the work on a station. Whoever's resting stays in the work zone. It's handy to agree beforehand who carries which part.
Can you wear gloves for the farmers carry?
Yes, gloves are allowed. Grips aren't. Do train at least once with the gloves you want to wear on race day, so you know how they feel.
Can you build muscle with the farmers carry?
It mainly trains your grip, upper back, core and legs. It makes you stronger and more solid. If you really want to build muscle, combine it with lifting exercises like the deadlift.