Loaded Carry
A loaded carry means moving while supporting an external weight. Farmers carries and suitcase carries are examples; HYROX Singles uses a 200 m kettlebell Farmers Carry.
What is a loaded carry?
Loaded carries combine locomotion with supporting a weight. A farmers carry uses weights at both sides; a suitcase carry uses a load on one side. They are different tasks, so the label alone does not define a training load or effect.
Hindle et al. 2019 · biomechanical review
The HYROX® station
In Singles 2026/27, Farmers Carry is station 6 and covers 200 m, not 100 m. The kettlebells weigh 16 kg each for Women Open, 24 kg each for Men Open and Women Pro, and 32 kg each for Men Pro. Carry both bells with arms extended at your sides. You may put them down to rest, without moving them forward during the set-down. Sandbag Lunges is a separate 100 m lunging station with the bag supported on both shoulders; it is not a bear-hug carry.
HYROX® Singles 26/27 · §8.6–8.7
What the research establishes
McGill and colleagues examined trunk muscle activity, spinal motion and modelled loading in three male strongman competitors performing several events, including farmers and suitcase carries. This small biomechanical study describes demands during the exercises. It does not demonstrate guaranteed HYROX® time savings, faster running, mental-toughness gains or the best weekly carry programme.
McGill et al. 2009 · strongman biomechanics
A practical training option
As an optional coaching approach, start with a load and distance you can control, practise lifting and setting down the weights, and stop the carry before losing control. Record the implement, load, distance and rests to compare like with like. Adapt progression to your existing training rather than automatically adding 4 kg per hand or 20–30%. ACSM’s 2026 guidance favours individualised resistance training; it does not validate a universal two- or three-session HYROX® carry plan.
ACSM2026 · individualised resistance training
FAQ
Must I use competition weight in every training session?
No. The race rules prescribe competition loads, not your training programme. Choose a manageable training load and practise the race task when appropriate for your ability. The cited research does not establish that race weight plus 20–30% overload produces the fastest improvement.
ACSM2026 · individualised resistance training · HYROX® Singles 26/27 · §8.6–8.7
Can carries replace all other core training?
The biomechanical evidence shows that carrying loads challenges the trunk, but does not establish that one carry replaces every other trunk exercise or that everybody needs the same supplementary exercises. Choose exercises around your goals and capacity; the best combination for HYROX® is not settled by this study.
McGill et al. 2009 · strongman biomechanics · ACSM2026 · individualised resistance training
Dropping the kettlebells too often on race day? Let Repz map your strengths and weaknesses before your next race.
Was this helpful?