What is a Farmers Carry, Getting Hyrox ready

May 03, 2024 4 min read

Farmers carry for Hyrox strength & grip training

Have you ever heard of the farmers carry exercise, its also  one of the Hyrox stages so, if you're looking to get Hyrox ready or improve your strength and endurance, this exercise might be just what you need. But what exactly is a farmers carry and how can it benefit you?

What is a Farmers Carry?

The farmers carry is a simple yet effective exercise that involves picking up a heavy weight in each hand and walking for a certain distance. It is a full-body exercise that primarily targets the muscles in your arms, shoulders, and core. The weight used for the farmers carry can vary depending on your fitness level, but it is typically a heavy dumbbell or kettlebell.

How Does it Work

When you perform a farmers carry, your muscles are forced to work together to stabilize the weight as you walk. This helps to improve your grip strength, shoulder stability, and overall core strength. The exercise also engages your leg muscles as you walk, making it a great functional exercise for everyday activities.


How to Perform the Farmers Carry

To perform the farmers carry correctly, follow these steps:

Step 1: Choose the Right Weights

Select weights that are challenging but manageable. Start with lighter free weights and gradually increase the load as you build strength.

Step 2: Stand Tall

Stand tall with your chest up, shoulders back, and core engaged. Maintain a neutral spine throughout the exercise.

Step 3: Pick Up the Weights

Bend at the hips and knees to pick up the weights, keeping your back straight. Avoid rounding your back to prevent injury.

Step 4: Walk with Purpose

Start walking with purpose, taking small, controlled steps. Keep your shoulders stable and avoid swinging the weights.

Step 5: Maintain Proper Form

Focus on maintaining proper form throughout the exercise. Keep your core tight, shoulders back, and chest up. Avoid leaning to one side or letting your shoulders drop.

Step 6: Finish Strong

Complete the desired distance or time with strong, deliberate steps. Once you reach the end, carefully lower the weights back to the ground with control.

HYROX Farmer’s Carry Requirements (Weights and Distance)

The Farmer’s Carry requirements, by category, in HYROX are as follows:

  • Women: 200m with 2 x 16kg kettlebells
  • Women Pro: 200m with 2 x 24kg kettlebells
  • Men: 200m with 2 x 24kg kettlebells
  • Men Pro: 200m with 2 x 32kg kettlebells
  • Mixed Doubles: 200m with 2 x 24kg kettlebells
  • Women Doubles: 200m with 2 x 16kg kettlebells
  • Men Doubles: 200m with 2 x 24kg kettlebells
  • Women Relay: 200m with 2 x 16kg kettlebells
  • Men Relay: 200m with 2 x 24kg kettlebells


Benefits of Farmers Carry

1. Improved grip strength: The farmers carry is one of the best exercises for building grip strength, which is essential for many other exercises and daily tasks.

2. Core stability: By carrying heavy weights, you engage your core muscles to maintain proper posture and stability.

3. Increased shoulder strength: The farmers carry helps to strengthen the muscles in your shoulders, reducing the risk of injury.

4. Functional strength: This exercise mimics real-life activities like carrying groceries or moving furniture, making it a practical addition to your workout routine.

Next time you're at the gym, consider adding farmers carries to your workout routine. This simple yet effective exercise can help you build strength, improve your endurance, and enhance your overall fitness level. Give it a try and experience the benefits for yourself!

 Common Mistakes of Doing a Farmers Carry

Are you using the wrong weight?

One of the most common mistakes people make when doing a farmer's carry is using weights that are too heavy or too light. Using weights that are too heavy can compromise your form and increase your risk of injury. On the other hand, using weights that are too light may not challenge your muscles enough to see significant gains. It's important to choose a weight that is challenging but allows you to maintain proper form throughout the exercise.

Are you neglecting your posture?

Proper posture is crucial when performing a farmer's carry. Many people make the mistake of rounding their shoulders or hunching over, which can put unnecessary strain on the back and shoulders. To maintain proper posture, engage your core, keep your shoulders back and down, and stand up tall throughout the exercise.

Are you rushing through the exercise?

Another common mistake is rushing through the farmer's carry. While it may be tempting to speed through the exercise, doing so can compromise your form and reduce the effectiveness of the workout. Take your time, focus on each step, and maintain control over the weights throughout the entire exercise.

Are you neglecting your grip?

Since the farmer's carry is a grip-intensive exercise, neglecting your grip strength can be a major mistake. If your grip starts to fail during the exercise, it can lead to dropping the weights or compensating with improper form. To improve your grip strength, consider incorporating grip-specific exercises into your routine, such as farmer's walks or dead hangs.


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