Forearms
The wrist flexor and extensor muscles controlling grip strength and wrist stability. The silent performance limiter in HYROX® — when grip fails on Farmers Carry or Sled Pull, the station stalls regardless of how strong everything else is.
Definition
Forearms are one of the most HYROX®-relevant muscle groups in the body. The wrist flexor and extensor muscles controlling grip strength and wrist stability. The silent performance limiter in HYROX® - when grip fails on Farmers Carry or Sled Pull, the station stalls regardless of how strong everything else is.
Why Forearms Matter for HYROX®
For many athletes, grip endurance is an underrated limiter on the grip-heavy stations such as the Farmers Carry and Sled Pull—though research shows overall HYROX® performance is driven more by aerobic capacity and endurance volume than by maximal grip strength.[1] Athletes with strong legs and back still stop during Farmers Carry because their forearms give out. The Sled Pull rope becomes impossible to hold. Even Wall Balls suffer when the forearms can't catch and redirect 4-6kg for 75-100 reps.
| HYROX® Station | Role of Forearms |
|---|---|
| Farmers Carry (200m) | Forearms grip 2×16-24kg kettlebells for 200m. Grip failure = stopping to rest. |
| Sled Pull (50m) | Hand-over-hand rope pulling demands continuous grip endurance. |
| Rowing (1,000m) | Forearms grip the rowing handle for 1,000m of continuous pulling. |
| Wall Balls (75-100 reps) | Forearms hold the wall ball through 75-100 catch-and-throw cycles. |
Best Exercises to Build Forearms
These exercises come from the Repz exercise database of 217 movements, prioritized by transfer to HYROX® race performance.
- Dead Hang - The single best grip endurance builder. Hold 45-60 seconds for 3 sets. Progress to single-arm hangs.
- Kettlebell Farmer's Carry - The competition exercise. Practice with race-weight kettlebells for 200m+ without setting down.
- Dumbbell Hammer Curl - Targets the brachioradialis (forearm muscle key for rope grip). 3 sets of 10-12.
- Barbell Deadlift - Double overhand grip (no straps) builds forearm strength. Use on working sets up to 80% 1RM.
- Pull Up - Every pull-up rep loads the forearms isometrically. 3-4 sets to near failure.
- Trap Bar Deadlift - Neutral grip deadlift variation that trains forearm endurance at heavy loads.
Training Recommendations
Train forearms through grip-intensive compound exercises: deadlifts (no straps), pull-ups, and farmers carries. Add Dead Hangs (3×45-60s) 3x per week. Never use lifting straps during HYROX® training - every rep is grip training. Save straps for powerlifting only.
FAQ
How do I improve grip strength for Farmers Carry?
Three methods: 1) Dead Hangs for 45-60s, 3x per week. 2) Farmers Carry practice at race weight for 200m+ without stopping. 3) All deadlifts and rows with double overhand grip (no straps). Progress is fast - most athletes see significant grip improvement in 4-6 weeks.
Should I use chalk during HYROX®?
HYROX® doesn't prohibit chalk, and many athletes use liquid chalk for Farmers Carry and Sled Pull. But don't rely on chalk as a substitute for grip training. Train without chalk, race with chalk. Repz programs grip-specific work into every training phase.
Your forearms don't train themselves - and generic gym programs rarely target them for the endurance HYROX® demands. Your race data shows which muscle groups hold you back; Repz turns that into targeted station training. Find Your Weak Station →
Sources
Brandt, T., Ebel, C., Lebahn, C., & Schmidt, A. (2025). Acute physiological responses and performance determinants in HYROX®© – a new running-focused high intensity functional fitness trend. Frontiers in Physiology, 16, 1519240. https://doi.org/10.3389/fphys.2025.1519240 ↩
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