HYROX farmers carry: rules, pacing and the run after
The farmers carry is 200 m with a kettlebell in each hand. Grip gets the attention, but posture and clean rest decisions determine whether you carry efficiently or shuffle the distance under a collapsed trunk.
Official format
| DIVISION | WOMEN | MEN |
|---|---|---|
| Open | 2 × 16 kg | 2 × 24 kg |
| Pro | 2 × 24 kg | 2 × 32 kg |
Current published Singles format, checked August 7, 2026. Verify the latest official rulebook.
Movement standards to rehearse
- Carry both bells. Both kettlebells must be carried while you move, with the arms extended by your sides.
- Rest without gaining ground. Putting the kettlebells down is allowed as long as they do not move forward during the rest.
- Return them upright. Finish across the line, return the bells to the correct box and leave the handles upright.
How to pace the station
Practise valid movement before optimizing speed. The useful target is the fastest effort you can repeat without damaging the next run. Use the HYROX race simulator to budget the running, stations and Roxzone together.
Common first-race mistakes
- Waiting for grip failure. A planned short rest is easier to recover from than a dropped bell or broken posture.
- Shrugging the shoulders. A tall torso and long arms reduce unnecessary upper-body tension.
- Forgetting the return. Incorrect placement or handles left down can trigger a penalty unless corrected before leaving the Roxzone.
What it does to the running
Run seven starts with tired grip and trunk, not necessarily tired lungs. Release the hands, let the shoulders drop and find a tall posture. Sandbag lunges are next, so avoid turning stiffness into an overstrided first 200 m.
Plan your first race
Frequently asked questions
How heavy is the HYROX farmers carry?
The 2026/27 Singles loads are 2 × 16 kg for Women Open, 2 × 24 kg for Women Pro and Men Open, and 2 × 32 kg for Men Pro.
How far is the HYROX farmers carry?
The station is 200 m for every Singles division.
Can you put the kettlebells down in HYROX?
Yes. Resting is permitted, but the kettlebells must not move forward when you place them down.
Continue through the race
All 8 HYROX stations →See the full race order, weights and standards in one place.
Previous: HYROX rowing →1,000 m · damper preset to 6
Next: HYROX sandbag lunges →100 m · alternating walking lungesHYROX is a brand of HYROX World GmbH. Rayvik is independent and is not affiliated with, sponsored by, or endorsed by HYROX.