Dumbbell Farmer's Carry
A dumbbell farmer’s carry is walking with a dumbbell in each hand. It is a training variation of loaded carrying; the HYROX race station uses kettlebells.
Movement and control
Walk with a dumbbell in each hand at your sides. Catalyst Athletics describes maintaining a strong upright posture and trunk tension during a farmer carry. As a practical coaching option, select weights you can control, leave room to turn, and practise a controlled pickup and set-down. A fixed nasal-in, mouth-out breathing pattern is not a HYROX® movement standard.
Catalyst Athletics · Farmer Carry coaching
The HYROX® equipment distinction
In Singles 2026/27, Farmers Carry is station 6: 200 m with two kettlebells, each weighing 16 kg for Women Open, 24 kg for Men Open and Women Pro, or 32 kg for Men Pro. Both bells are carried with arms extended at the sides. You may put them down to rest without moving them forward during the set-down. Dumbbells are a different implement; equal weight does not make them the official race equipment or prove identical training effects.
Planning practice
Adjust the training load, distance and rests to your capacity and other sessions. This is coaching guidance, not a validated HYROX® protocol of 3–4 sets of 50–100 m at race weight or heavier. ACSM supports individualised resistance training. McGill’s small strongman study describes loading and muscle activity during exercises, not a guaranteed transfer to faster running or a routine that prevents every grip-related stop.
Catalyst Athletics · Farmer Carry coaching · ACSM2026 · individualised resistance training · McGill2009 · strongman biomechanics
FAQ
Do I have to train above race weight?
No. Competition weights are race requirements, not minimum training loads. Choose weights that allow the intended controlled practice; the cited sources do not establish a universal above-race-weight requirement.
HYROX® Singles26/27 · §8.6 · ACSM2026 · individualised resistance training
Do I need three maximal hangs and two or three grip sessions every week?
That is not a validated universal prescription in the cited evidence. A manageable carry with planned rests is one practice option. Fit additional grip work to your goals and recovery rather than adding a fixed routine automatically.
Catalyst Athletics · Farmer Carry coaching · ACSM2026 · individualised resistance training
Track your carry distances, grip times, and station splits with Repz.
Was this helpful?