Farmer's Carry | Benefits | Weight | Technique | Exercises | Common Mistakes | Workout Plan

The farmer's carry (also called the farmer's walk) is one of the eight functional workouts you'll complete during a Hyrox event. 

Here, we'll explain what makes the farmer's carry so important, but challenging, and how to prepare your body to take part.

The farmer's carry is a staple event in Hyrox fitness competitions. It involves carrying kettlebells (or perhaps dumbbells) over a set distance - usually around 200 metres). This move focuses on grip strength, core stability and mental toughness. 

While the concept of 'just pick up weights and walk' may sound simple, this can be a tough challenge when under HYROX fatigue. 

So why does the farmer's carry matter?

• Boosts functional strength: From carrying groceries to lifting luggage, the farmer's carry mimics movements you're likely to do regularly. That means the strength you're building can translate directly into real-life tasks. 
• Improves endurance under load: This exercise challenges both your muscles and your cardiovascular system. So not only will practise make you better at the farmer's carry itself, but you'll also see improved performance in other events. 
• Can affect your Hyrox time: It's often underestimated, but the speed and efficiency of your farmer's carry can make a huge difference in your overall competition time.

Not just for Hyrox, the farmer's carry is an excellent exercise to include in your regular workout plans. This is because it's known for improving:

• Grip strength - With a farmer's carry, you're not just holding heavy weights; you're building a vice-like grip that comes in extremely handy for Hyrox events, deadlifts, and even simple life activities like carrying shopping bags. 
• Core stability - The farmer's carry makes your abs and obliques work overtime. This means stronger, more stable abs that protect your lower back, improve your posture, and make you feel unshakable. 
• Shoulder and back endurance - Carrying weight for longer distances means stronger, more defined traps and shoulders that are built for endurance. 
• Cardio levels - The farmer's carry gets your blood pumping and your lungs working, especially when you're hauling heavy loads for a longer distance. It's the perfect mix of strength and endurance, giving you cardio without the treadmill. Hyrox is all about endurance, so every carry session prepares you for race day.
• Tone and shape - If your goal is toning, the farmer's carry is perfectly suited to help you sculpt a lean, defined, and balanced physique. While it's often considered a strength and endurance exercise, it's also a hidden gem for toning because it engages multiple muscle groups at once while boosting your heart rate.

In HYROX competitions, the farmer's carry weight is standardised:

• Men: 2 x 24kg kettlebells (around 53 lbs each)
• Women: 2 x 16kg kettlebells (around 35 lbs each)

This isn't a weight to be sniffed at. It's heavy, especially after other Hyrox events. Start lighter in training and work your way up to competition standards. If you want to crush it on race day, aim to practice with slightly heavier weights (e.g., 28kg for men or 20kg for women) to build confidence.

Good technique isn’t just about efficiency; it’s about saving energy and not burning out during your Hyrox run:

Pro tip: Small, steady steps are better than big, rushed strides. Keeping the weights stable will save your grip and shoulders.

There are a range of different exercises you can incorporate into your training plan to improve your farmer's carry. These include:

• Farmer's carry - needless to say, practise makes perfect, so simply repeating farmer's carries while gradually increasing the weight is one of the best ways to improve this exercise.
• Dead hangs - hang from a pull-up bar to improve your grip endurance. You can add in knee raises for a greater challenge.
• Planks - perfect for boosting core stability, plank variations like standard or side planks will help to improve your farmer's carry.
• Deadlifts - deadlifts help to strengthen your posterior chain and improve your grip, both of which are useful for a better farmer's carry.

The most important part of the farmer’s carry is making sure your form is correct. If your focus is on speed over form, then you could find yourself wasting energy, which could lead to slower Hyrox times. Mistakes to avoid include:

A good Hyrox plan is balanced and includes strength, endurance, and Hyrox-specific events. It's important to make sure you're covering all of the different elements you'll need for the competition so your body is fully prepared. 

We've created a 12-week Hyrox training plan that includes exercises to improve your farmer's carry, along with the other elements of the event. Check that out for a day-by-day guide to get you and your body feeling Hyrox-ready. 

Alternatively, you could join a specialised Hyrox class - led by experienced coaches, these are tailored to improve your speed, strength and endurance. It's a great way to train and progress in a safe, supportive environment. 

You can discover more tips and tricks for each Hyrox station here. Get your training off to a strong start by joining your nearest PureGym and making the most of our wide range of high-quality equipment to support you on your Hyrox journey.