Farmers Carry Grip Training

The current carry task

Singles Farmers Carry covers 200 m. Women Open carry two 16 kg kettlebells, Women Pro and Men Open two 24 kg, and Men Pro two 32 kg. Loads are per hand. Athletes may set the weights down to rest, but must resume from the same point without gaining distance. Follow the marked lane and current rulebook.

HYROX^® Singles Rulebook 2026/27

Grip strength and grip endurance

Maximum grip force and the ability to sustain or repeat force are related but distinct. A short dynamometer test does not establish how long an athlete can carry race implements. The small HYROX^® study measured brief maximal handgrip; it does not prove that grip is every athlete’s primary limiter or establish a universal failure time.

Gerodimos et al. grip-strength measurement study · HYROX^® acute physiology study

Technique within the rules

Hold the handles securely, maintain control and use a walking pattern you can sustain. Excessive squeezing may add fatigue, but “grip as lightly as possible” is not a rule and may reduce control. Turns, implement shape, chalk availability, sweat and prior stations can affect the task. Gloves are allowed; lifting straps or grips are not.

HYROX^® Singles Rulebook 2026/27

Train the task progressively

Practise loaded carries with manageable distance and load. Progress one variable at a time: total distance, uninterrupted segment, load, turns or reduced rest. Race-load exposure can build familiarity, but every set need not be unbroken or taken to failure. Stop when posture, gait or implement control becomes unsafe.

ACSM resistance-training position stand 2026

Useful accessory work

Carries are the most specific exercise. Farmer holds, deadlifts, rows and selected hand or forearm work can train components, but no fixed list or dose has been validated for HYROX^®. Choose accessories around the limiting task and total pulling load. Do not use maximal timed hangs as a compulsory benchmark.

ACSM resistance-training position stand 2026 · Gerodimos et al. grip-strength measurement study

Race decisions

Plan where you could safely rest, understand the lane and turns, and test chalk or gloves in training. Whether stopping is slower than continuing depends on the athlete and situation; no reliable universal seconds-per-stop value exists. A controlled set-down is preferable to dropping an implement or losing control.

HYROX^® Singles Rulebook 2026/27 · HYROX^® acute physiology study

Frequently asked questions

What are the Singles carry loads?

Two 16 kg for Women Open, two 24 kg for Women Pro and Men Open, and two 32 kg for Men Pro.

HYROX^® Singles Rulebook 2026/27

Can I put the kettlebells down?

Yes, to rest, then resume at the same point without gaining distance.

HYROX^® Singles Rulebook 2026/27

Are straps allowed?

No. The current rules allow gloves but prohibit grips or lifting straps.

HYROX^® Singles Rulebook 2026/27

How often should I train grip?

Frequency depends on total carry, pulling and strength load plus recovery; no universal dose applies.

Gerodimos et al. grip-strength measurement study · ACSM resistance-training position stand 2026

How quickly will grip improve?

Response varies with baseline and training. No fixed HYROX^®-specific deadline is established.

Gerodimos et al. grip-strength measurement study · ACSM resistance-training position stand 2026