Kettlebell Farmer's Carry
The kettlebell farmer’s carry means walking with a kettlebell in each hand. This guide separates HYROX Singles race loads from adaptable practice and training advice.
The movement
Hold one kettlebell in each hand and walk with the weights at your sides. A strong, controlled upright posture is a coaching cue used by Catalyst Athletics. Choose a manageable pair and practise picking it up and setting it down under control. There is no need to prescribe stride length as “hip width” or a compulsory breath reset every 10–15 steps.
Catalyst Athletics · Farmer Carry coaching
Current HYROX® Singles requirements
For Singles 2026/27, Farmers Carry is station 6 and covers 200 m. Each kettlebell weighs 16 kg for Women Open, 24 kg for Men Open and Women Pro, or 32 kg for Men Pro. Carry both with arms extended at your sides. You may put them down to rest without moving them forward during the set-down. Return them to the correct box with the handles upright. The race weights are not minimum training weights, and the rules do not require a sub-two-minute finish.
Practice and progression
As an optional coaching approach, begin with a controllable load and distance, then review your technique and recovery before increasing the challenge. Keep a record of the implement, weight, distance and rests. Catalyst Athletics explicitly allows programming to vary with needs and goals; ACSM also supports individualised resistance training. Neither establishes a universal HYROX® prescription of 3–4 sets of 50–80 m, 36–40 kg per hand, or 110–125% of race weight. McGill’s small strongman study measured exercise demands, not guaranteed race-time improvements.
Catalyst Athletics · Farmer Carry coaching · ACSM2026 · individualised resistance training · McGill2009 · strongman biomechanics
FAQ
How heavy should I train?
Choose a load you can control for the intended exercise. Race weights differ between Open and Pro and do not require every man to train with at least 32 kg or every woman with at least 24 kg per hand. Practising the race task can be appropriate once it matches your capacity.
HYROX® Singles26/27 · §8.6 · ACSM2026 · individualised resistance training
How often should I practise carries?
Fit carry practice around your other training, goals and recovery. The cited sources do not establish a universally optimal two- or three-session schedule for HYROX®, nor that every kettlebell model reproduces the exact race handle. Check the actual equipment specification when specificity matters.
Catalyst Athletics · Farmer Carry coaching · ACSM2026 · individualised resistance training · Centr · HYROX® Octo Kettlebell
Repz programs your farmer's carry training based on your actual race split data. Our engine analyzes recent seasons of HYROX® race data to identify whether your carry station is costing you time - and builds the specific carry progressions to fix it. Start your free plan and see where your carry performance ranks.
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