Farmers Carry Alternatives

What must be reproduced for competition

The current Singles Farmers Carry is 200 m with two kettlebells. Loads are Women 2×16 kg, Women Pro/Men 2×24 kg and Men Pro 2×32 kg. The rulebook allows the kettlebells to be put down for rest but they must remain in the designated lane; throwing them or moving them outside the lane can be penalised. No alternative is identical unless it reproduces two independent implements, legal load, distance, handle demands and walking context.

HYROX^® Singles Rulebook 2026/27

Closest equipment substitutions

Two dumbbells or kettlebells carried at the sides are the closest general substitution when competition kettlebells or handles are unavailable. Match total load only when control and equipment permit, but recognise that handle diameter, implement swing, centre of mass and floor setup differ. Practise with the actual competition-style kettlebells when possible before racing; a trap bar keeps the load in one connected frame and is therefore a different task.

HYROX^® Singles Rulebook 2026/27 · ACSM 2026 resistance-training position stand

Carries that change the task

Suitcase carries load one side and can train control under asymmetric loading. Front sandbag and Zercher carries move the load in front and reduce the direct similarity to the bilateral side carry. Overhead and rack carries add shoulder-position demands. These may be selected for general training goals, but evidence reviewed does not rank them as superior HYROX^® alternatives or prove stated transfer percentages.

ACSM 2026 resistance-training position stand

Grip-focused and improvised options

Plate-pinching or buckets can provide a holding/walking task when equipment is limited, but grip shape and safety differ. “Equipment-free Farmers Carry” is a contradiction: without external load there is no loaded carry. Static holds omit walking, while rows, deadlifts or shrugs train different actions. Use them as accessories rather than claiming they replace the whole station.

ACSM 2026 resistance-training position stand

Programming and safety

Select load, distance, sets and rest from experience, available equipment, total programme and symptoms. Progress one main variable at a time and keep a clear walking path. Secure improvised loads; do not use unstable containers or sharp handles. Pain, numbness, loss of grip control or unsafe posture requires stopping and reassessment. A 15% side-to-side rule, fixed 30–60 m sets or weekly race-load carry is not universally established.

ACSM 2026 resistance-training position stand · HYROX^® Singles Rulebook 2026/27

Frequently Asked Questions

What is the closest alternative?

Two side-carried dumbbells or kettlebells generally preserve the bilateral walking task best, though handles and balance still differ.

ACSM 2026 resistance-training position stand · HYROX^® Singles Rulebook 2026/27

Can a trap bar replace Farmers Carry?

It can train loaded walking, but the connected frame changes grip and load behaviour; use actual separate implements for race specificity when possible.

ACSM 2026 resistance-training position stand · HYROX^® Singles Rulebook 2026/27

Can I train it without equipment?

You can train supporting strength or walking fitness, but a loaded carry requires external load and cannot be fully reproduced without equipment.

ACSM 2026 resistance-training position stand · HYROX^® Singles Rulebook 2026/27

What weight should I use?

Use a controllable training load that fits the session, then progress toward relevant race demands when appropriate. The official race load depends on division.

HYROX^® Singles Rulebook 2026/27 · ACSM 2026 resistance-training position stand

Marketing text preserved unchanged

Repz recent seasons of race data shows that Farmers Carry station split times are limited by three variables in order of frequency: grip endurance, spinal stiffness under load, and hip extensor output. Every alternative below targets one or more of these levers directly.

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Repz data shows that athletes with significant bilateral imbalances in carry strength (identifiable when one-arm carry weight differs by more than 15% between sides) consistently show slower post-carry running laps than athletes with balanced development. The energy cost of correcting an imbalanced torso during the bilateral race carry is measurable in your split times.