HYROX PREP: FARMER’S CARRY

HYROX is a unique race that requires repeated running under fatigue mixed with high-load, high-skill movements that challenge your endurance, strength and agility. Training for HYROX should include both cardiovascular conditioning, strength and power training to effectively prepare your body for each station:

• Ski Erg 

• Sled push 

• Sled pull 

• Burpee broad jumps 

• Row 

• Farmer's carry 

• Sandbag lunges 

• Wall balls 

The Farmer's Carry is the sixth station -- at this point you will have ran 6k and made it through 5 stations. The farmer's carry covers 200m and requires holding kettlebells ranging from 16-32kg in each hand. 

The Farmer's Carry Depends on your Core

This exercise challenges the forearms and grip strength, but true success rests in the strength and endurance of your postural muscles and core.

Common mistakes for farmer's carry form include:

• Overgripping the bell

• Slouched shoulders

• Hip drop between steps

• Inefficient pacing

Done correctly, the Farmer's Carry requires maintaining an upright posture, strong shoulders and stable hips with each step. It is an opportunity to get your breath back but does require steady pacing to avoid overtaxing your muscles at the expense of cardiovascular recovery.

To accomplish this, focus on:

• Anti-rotation core stability

• Postural alignment

• Upper back and shoulder strength

• Maintaining a steady pace 

Pro-tip: Pick a moderate pace that allows some cardiovascular recovery but is brisk enough to avoid overtaxing your forearms and core -- and train specifically at that pace 

While practicing farmer's carries are important, there are other strength exercises in the gym which can prepare you for the station.  

Four Exercises to Improve your Farmer's Carry

1. Pallof Press

Improves anti-rotation core stability

1. Position a cable or band at chest height and stand perpendicular to the anchor point

2. Grab the band or cable handle in both hands and hold in front at shoulder height

3. Walk out from the attachment point until there is tension on the cable or band

4. With feet hip width apart and knees slightly bent, bend and straighten your arms in front of you, keeping your core stable

5. Repeat for 2-3 sets of 8 reps on each side

2. Side Plank and Row

Works lateral chain hip and shoulder stability

1. Position a cable at the lowest height

2. Lay on the floor with your body parallel to the cable machine and the cable attachment at shoulder height

3. Place your bottom arm underneath your shoulder and lift into a side plank

4. Complete a rowing motion with the top arm while holding the plank

5. Repeat 2-3 sets of 12 reps on each side

3. Single Arm Bent-over Row

Trains scapular stability and postural control

1. Place one hand on a bench with your feet staggered

2. Grab a heavy dumbbell in your other hand

3. Keeping core engaged and a neutral spine, pull your shoulder blade in

4. Bring the weight up to your chest, keeping your elbow close to the body

5. Lower with control

6. Repeat for 2-3 sets of 8

4. Barbell RDL

Reinforces core stability and postural control under heavy loads

1. Stand with your feet hip width apart directly behind a barbell racked at hip height

2. Grab the bar and step back from the squat rack

3. Firmly press the three corners of your feet into the floor and set your shoulder blades back

4. Lower the bar along your legs, letting your butt move backwards and the knees bend naturally until the bar is between knee to mid-shin height

5. Exhale, push your feet into the floor and use your posterior chain to pull yourself into a standing position

5. Repeat for 2-3 sets of 4-6

What to Expect from the HYROX Prep Pack

At Fixxed, we offer a Hyrox performance program includes eight 40-minute sessions including:

• a full-body movement pattern assessment

• targeted programming

• hands-on treatment

Our licensed athletic trainers to help you reduce injury risk, recover faster, and build the strength and movement quality needed to handle the physical demands of HYROX training and race day. 

Whether you’re gearing up for your first event or looking to perform stronger and more efficiently in your next one, this program helps keep your body prepared, resilient, and ready for every mile, farmer carry, and station ahead.