Grip Strength

Strength and endurance

A brief maximum-force grip test measures something different from a sustained hold or repeated gripping test. Gerodimos and colleagues studied the reliability of these endurance tests in healthy young adults; this was not a trial establishing how quickly grip training improves race performance. There is no universal 60–90-second failure point supported by that study.

Gerodimos2017 · grip-strength measurement

HYROX^® rules and grip tasks

For Singles in 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. You may set them down to rest without moving them forward. Sled Pull is station 3 and moves the sled 50 m in four 12.5 m lengths. Wall Balls requires 100 valid repetitions in every Singles division. These tasks do not establish a mandatory two-minute grip test or a guaranteed time saving from stronger hands.

HYROX^® Singles26/27 · §8.1/8.3/8.5/8.6/10.1

Training in practice

As a practical coaching option, use a manageable kettlebell carry and place the weights down under control before losing your grip. Choose load, distance and rest around your current ability and other training. This is an exercise suggestion, not a validated HYROX^® programme. ACSM’s 2026 guidance supports individualised resistance training; training to momentary failure did not consistently improve outcomes for the average healthy adult. That guidance does not prescribe a specific grip routine or guarantee progress within three or four weeks.

ACSM2026 · resistance-training guidance

FAQ

How strong must my grip be for HYROX^®?

The Singles rules specify the carry distance and weights, not a minimum handgrip-test score or two-minute hold. Setting the kettlebells down to rest is permitted, provided they do not move forward when placed on the ground.

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Are gloves and chalk allowed?

Under the 2026/27 Singles rules, gloves are allowed, but grips are not. Permitted personal equipment must be worn or carried from start to finish. Only event-provided chalk may be used, and only at Sled Pull and Farmers Carry. Using your own chalk, removing it from those stations or using it elsewhere incurs a two-minute penalty.

HYROX^® Singles26/27 · §8.1/8.3/8.5/8.6/10.1

How quickly will grip training help?

The cited grip study tested measurement reliability, not a training programme. It cannot establish a three-to-four-week improvement deadline or show that endurance improves faster than maximum strength. Track a repeatable exercise under comparable conditions instead of treating a fixed timeline as a guarantee.

Gerodimos2017 · grip-strength measurement · ACSM2026 · resistance-training guidance

Track your grip-specific training and carry times with Repz - the free HYROX^® training companion.