Station 6 of 8200 m

HYROX Farmers Carry

The sixth station is a 200 m kettlebell carry, one bell in each hand, straight after the row. It's the shortest station for most racers, and the fastest ones combine a secure but relaxed grip, a tall braced posture and a quick walk that avoids unplanned drops.

Grip endurance: fingers and forearms, already tired from the row
Upper back and traps to keep the shoulders set
Core and obliques to stop side-to-side sway
Postural endurance: holding good position for the full 200 m

Open Women: 2 x 16 kg kettlebells
Open Men: 2 x 24 kg
Pro Women: 2 x 24 kg
Pro Men: 2 x 32 kg

The perfect rep, in three positions

Side view. The darker arm and leg are nearest you; dashed lines show the alignment to hold.

Step 1
Hinge and lift
Stand between the bells, hinge at the hips with a flat back and take a full grip in the middle of each handle. Brace, then stand up by driving through your legs, like a deadlift, rather than yanking with your arms or rounding your back.
- Hips back, chest proud
- Grip the middle of the handle
- Brace before you lift
- Stand up with the legs
Step 2
Tall and quick
Walk fast with short, quick steps, arms straight by your sides and shoulders back and down. Grip firmly enough that the bells don't slip but not at maximum, and keep your eyes forward so your torso stays upright.
- Shoulders down and back
- Short, fast steps
- Firm grip, not a death grip
- Wide arc at the turns
Step 3
Controlled set-down
Whether it's a planned rest or the finish, hinge back down and place the bells under control without letting them move forward. At the finish, set them in the correct box with the handles upright before you leave.
- Hinge, don't drop
- Bells straight down, not forward
- Handles upright in the box
- Shake out and go

Common faults and how to fix them

The fault

The fix: tall and quick

What it looks like: The shoulders creep up towards the ears and round forward, with the neck tense and the bells hanging from the traps.
Why it costs you: Shrugging takes the weight off your stable upper back and puts it on your neck and grip. The bells feel heavier, your forearms fail sooner and you're more likely to need extra breaks.
The fix: Pull your shoulders down and back before you lift, as if putting your shoulder blades in your back pockets, and keep your chest proud. If they start to creep up, reset at your planned break.

The fault

The fix: tall and quick

What it looks like: The torso tips forward or sways side to side, often with the bells drifting in front of the body.
Why it costs you: Leaning puts the load on your lower back and makes the bells swing, which costs grip and balance. It also makes it harder to keep the steps quick.
The fix: Brace your core, stack your ribs over your hips and keep your eyes forward. Keep the bells close to your sides and take shorter steps so they stay quiet.

Pacing targets

Rough ranges to plan around, not official cut-offs. Your division, the floor and the run before it all move the number.

First race
about 2:30–3:30
Walk briskly and plan one break around halfway, before your grip gives out. HYROX Data Lab's average across all divisions is about 2:22, so anything under 3:00 is a good first race.
Intermediate
about 1:45–2:30
Aim for one short planned break at most, or none if you've trained 200 m unbroken at race weight. Keep the walk fast and the turns wide.
Advanced
about 1:15–1:45
Carry 200 m unbroken at a fast walk or controlled jog that keeps the bells quiet. Rox Lyfe puts elite times at roughly 1:10–1:40.

Breathing

Breathe steadily and fairly shallowly into your belly while keeping your core braced, rather than holding your breath. Use your planned break for two or three deep breaths.

Kit

Event-provided chalk is allowed at this station, so use it on dry hands before you pick up. Gloves are permitted (grips aren't), but test them in training first, since some racers find they make the handle feel thicker.

Standards

From the 26/27 HYROX rulebook, in plain English.

✓The carry starts and ends by taking the kettlebells from, and returning them to, the marked box next to the station start/finish line.
✓You must carry both kettlebells at all times while you move.
✓Carry the kettlebells with both arms extended by your sides.
✓You can put the kettlebells down to rest, as long as they don't move forward when you place them on the ground.
✓The station is complete once you carry the bells across the finish line and return them to the correct box with the handles upright.
✓200 m may be several laps depending on the venue; it's your responsibility to check the athlete map and complete them all.
✓It's your responsibility to pick the correct weight for your division; kettlebells are color-coded white 16 kg, grey 24 kg and black 32 kg.
✓Faster racers may overtake slower ones when safe; lane markings are for orientation only.

Penalties

What a judge can give you at this station.

!Kettlebells not returned to the correct area, or not left upright: 30 seconds, unless you fix it before leaving the Roxzone
!Completing all or part of the carry with the wrong weight: repeat the whole station with the correct weight, or disqualification
!Missing a farmers carry lap: disqualification (incomplete station)
!Using your own chalk, or taking the event chalk away from the station: 2 minutes
!Using a lane or equipment not assigned by the Race Crew: 2 minutes per infringement

Drills to get better

1
Race-weight carries
2–4 x 100–200 m at race weight with 1–2 minutes rest, building to 200 m unbroken. It builds the grip endurance and posture for the full station.
2
Heavy short carries
4–6 x 20–40 m with heavier-than-race bells and full rest. It makes race weight feel lighter and strengthens the upper back and grip.
3
Dead hangs
3–4 x 30–60 seconds hanging from a bar, progressing to towel hangs. It builds the finger and forearm endurance that usually limits the carry.
4
Row-to-carry bricks
2–3 rounds of 1,000 m row then 200 m carry at race weight, with minimal transition. It rehearses carrying on forearms already tired from the row.
5
Suitcase carry
3–4 x 40 m per side with one heavy bell. It trains the core and obliques to stop leaning and sway.

Farmers Carry FAQ

Can I put the kettlebells down during the HYROX farmers carry?+

Yes. You can set them down to rest as long as they don't move forward when you place them on the ground. Keep breaks short and planned rather than waiting for your grip to fail.

How heavy are the HYROX farmers carry kettlebells?+

Women carry 2 x 16 kg (white), Men and Women Pro carry 2 x 24 kg (grey), and Men Pro carry 2 x 32 kg (black). Using the wrong weight means repeating the whole station with the correct one, or disqualification.

Should I run or walk the farmers carry?+

A fast walk with short steps works best for most racers. Running makes the bells swing, which taxes your grip, and a run that forces extra breaks is rarely faster.

Can I use chalk on the HYROX farmers carry?+

Yes, but only the chalk provided at the station. Chalk is allowed at the farmers carry and sled pull only, and bringing your own or carrying the event chalk elsewhere is a 2-minute penalty.

What is a good HYROX farmers carry time?+

HYROX Data Lab's average across all divisions is about 2:22, with a median around 2:12. Strong racers carry in under 2:00 and elites in roughly 1:10–1:40.

What happens if I don't put the kettlebells back correctly?+

If the bells aren't returned to the correct box with the handles upright, it's a 30-second penalty. Go back and fix it before you leave the Roxzone and the penalty won't apply.

The perfect rep, in three positions

Hinge and lift

Tall and quick

Controlled set-down