Optimising Your Hyrox Farmer's Carry Technique

The farmer’s carry is the simplest station at Hyrox but you still need to make sure you are moving efficiently throughout and not leaking unnecessary energy

In this guide, we will cover:

• Movement Rules: Essential guidelines for completing the Farmer’s Carry.
• Technique Cues: How to carry the kettlebells efficiently.
• Common Faults & Best Practices: Mistakes to avoid and how to correct them.

Let’s dive in to help you perfect your farmer’s carry.

Rules of the Hyrox Farmer’s Carry Station

There have been some slight rule changes with the farmer carry and you don’t want to end up with a penalty on such a simple station.

So, let’s jump into the rules of the farmer’s carry station before we get stuck into the technique.

Picking Up and Setting Down the Kettlebells

When you enter the Farmer’s Carry station, you will grab your kettlebells from a designated pile. Be sure to pick them up from this area and return them neatly when you’re done—dropping or tossing them carelessly may result in a penalty, so keep this in mind, especially when you are tired.

Distance and Resting

You’ll either perform up-and-down lengths or a U-shaped run, but the total distance will be the same. During the Farmer’s Carry, you can rest whenever needed by setting the kettlebells down. If you’re competing in the doubles division, you can swap with your partner at any time, but make sure not to obstruct other athletes.

When swapping, place the kettlebells on the floor and allow your partner to pick them up before continuing.

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Optimal Farmer’s Carry Technique

Although the farmer’s carry is simple, using the proper technique will help you conserve energy and move more efficiently through the station.

1. Maintain a Stacked Posture

The key to a strong Farmer’s Carry is keeping yourself stacked in proper alignment. This means:

• Shoulders back and down: Keep your shoulders engaged but relaxed, pulling them back and down to maintain good posture.
• Neutral spine: Keep your back straight and avoid rounding. Your spine should stay aligned with your hips, with your center of gravity balanced over your feet.
• Chest up: Maintaining a proud chest ensures that you’re not collapsing forward, which would cause you to waste energy by working harder to stabilize the kettlebells.

By keeping yourself stacked, you reduce the effort required to carry the kettlebells and minimize energy leakage.

2. Eyes Forward

Where you look plays a big role in your posture. Keep your eyes forward and look toward the end of the lane or the horizon.

This helps prevent rounding of the back, as the body tends to follow where the eyes are focused.

Maintaining a forward gaze will help keep your posture strong and upright.

3. Keep the Kettlebells Close

Hold the kettlebells close to your body, ideally near your centerline. When the kettlebells are close to your centre of gravity, you use less energy to control them, making it easier to carry them for longer distances.

Avoid letting the kettlebells drift away from your body, which would force you to expend more energy keeping them stable.

4. Move With Purpose

If possible, try to replicate your normal running gait during the Farmer’s Carry. This means taking quick, purposeful steps rather than shuffling. You want to move efficiently and cover ground quickly, just as you would during a run.

• Quick steps: Keep your steps short and controlled. Shuffling or dragging your feet will cause fatigue and slow you down.
• Run if you can: If you have the capacity, aim to run with the kettlebells. Maintaining the same posture and gait as you would when running unweighted will allow you to move faster and more efficiently.

Common Mistakes and How to Fix Them

Even experienced athletes can fall into bad habits during the Farmer’s Carry. Here are some common mistakes and how to correct them.

1. Rounding the Back

A common fault is letting your back round as you carry the kettlebells. This typically happens when athletes are fatigued and looking down at the ground. A rounded back not only increases your risk of injury but also makes the movement less efficient because the kettlebells move away from your center of gravity.

• Fix: Focus on keeping your chest up and shoulders back. Looking forward helps maintain this posture, preventing your back from rounding.

2. Shuffling Instead of Walking Tall

When athletes get tired, they may begin to shuffle their feet instead of walking or running with purpose. This keeps the knees bent and puts extra strain on the quads, which can lead to unnecessary fatigue.

• Fix: Maintain a tall posture with quick, purposeful steps. Lift your feet off the ground with each step, as this reduces the chance of fatigue building up in the lower body and helps keep your upper body strong and upright.

3. Letting the Kettlebells Drift Away

If the kettlebells drift away from your body, you’ll have to work harder to stabilize them. This is inefficient and makes the movement more difficult.

• Fix: Keep the kettlebells close to your sides and aligned with your center of gravity. This will reduce the amount of energy needed to control them and make it easier to maintain your form over longer distances.

4. Inefficient Transitions

In the doubles division, some teams lose time during transitions by not setting the kettlebells down properly or blocking each other’s path.

• Fix: When it’s time to switch, set the kettlebells down neatly on the floor and step back. Allow your partner to step in and pick them up cleanly before continuing. This avoids penalties and keeps the transition smooth.

Final Tips for Farmer’s Carry Success

• Practice Your Posture: During training, focus on maintaining a tall posture with your chest up, shoulders back, and spine neutral. The more you practice this, the more natural it will feel during the race.
• Efficient Movement: Whenever possible, replicate your running gait during the Farmer’s Carry. Quick, purposeful steps will help you cover ground faster without tiring out your legs.
• Focus on Energy Conservation: The goal of the Farmer’s Carry is to use as little energy as possible. Keep the kettlebells close to your body and maintain a strong posture to minimize energy leaks.

By refining your technique and avoiding common faults, you’ll be able to move faster and more efficiently during the Farmer’s Carry, conserving energy for the rest of the race.