One Arm Farmers Carry: Unilateral Strength Guide

What the exercise is

Carry one dumbbell or kettlebell beside the body while walking, then repeat on the other side. This is commonly called a suitcase carry. It creates an asymmetric external load; posture, gait and muscle activity can differ by side and load.

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What HYROX^® actually requires

The current standard Singles Farmers Carry is bilateral for 200 m: Women Open use two 16 kg kettlebells, Women Pro two 24 kg, Men Open two 24 kg and Men Pro two 32 kg. Athletes must carry both marked kettlebells and follow the prescribed lane and return rules. A one-arm carry is therefore an accessory exercise, not a reproduction of the station.

HYROX^® Singles Rulebook 2026/27

What research measured

A study with 18 healthy college-aged participants measured surface EMG during matched farmers and suitcase carries and holds. Carries produced more activation than holds in several measured trunk muscles, and the suitcase carry added some side-specific activation. This does not prove faster HYROX^® splits, reduced “energy leaks,” injury prevention or that unilateral work is superior to bilateral race practice. Another laboratory study found side-specific hip and trunk changes during unilateral weighted walking.

Ellestad et al. · loaded-carry muscle activation · Neumann et al. · unilateral weight walking mechanics

How to practise it

Choose a load and distance that permit controlled walking, a secure grip and a tolerable posture; train both sides. Progress one variable at a time when the current task is repeatable. Race-load bilateral practice remains the most direct rehearsal for the station. Fixed percentages, 2 kg jumps, mandatory breathing patterns and 48–72-hour recovery rules were not established by the reviewed studies.

HYROX^® Singles Rulebook 2026/27 · Ellestad et al. · loaded-carry muscle activation · Neumann et al. · unilateral weight walking mechanics

Frequently Asked Questions

How heavy should a one-arm carry be?

No universal percentage is established. Select a manageable load for the intended distance and progress from observed control and recovery.

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Kettlebell or dumbbell?

Either can provide unilateral load, but shape and handle change the grip. Use equipment appropriate to the training goal and space.

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Does it directly improve HYROX^® time?

The reviewed studies did not test HYROX^® performance, so a time improvement cannot be promised.

Ellestad et al. · loaded-carry muscle activation · Neumann et al. · unilateral weight walking mechanics

Can it replace bilateral carries?

It can complement them, but the race station uses two kettlebells. Bilateral practice is more specific to the event.

HYROX^® Singles Rulebook 2026/27

Is it suitable for beginners?

It can be scaled, but beginners should use a manageable load and obtain qualified guidance when health, pain or technique is uncertain.

Ellestad et al. · loaded-carry muscle activation