- Trains grip, upper back and trunk with almost no technique to learn
- Deadlift the weights up and down; never bend over and yank them
- Stand tall, shoulders down, short quick steps
- HYROX distance is 200 metres; check the rulebook for weights
- Level
- Beginner
- Trains
- Forearms and grip, Traps and upper back, Core, Glutes, Quadriceps, Calves
- Kit
- Dumbbells, kettlebells or farmers handles
What the farmers carry trains and why it is worth doing
Carrying heavy weights trains your grip and forearms, your traps and upper back, and the trunk muscles that keep you tall. Your legs and hips also work to keep you walking steadily under load. Few exercises give you so much for so little technique.
It is also about as practical as exercise gets: every trip from the car with the shopping is a farmers carry. In HYROX, the farmers carry station is 200 metres and comes after the rowing, when your grip and legs are already tired. Our guides to farmers carry technique for HYROX and grip strength go into more detail.
How to do a farmers carry
- Place the weights just outside your feet. Deadlift them up with a flat back, bending your knees and hips, rather than bending over to pick them up.
- Stand tall with your shoulders down and back, arms long and the weights by your sides without touching your legs.
- Brace your trunk and grip the handles hard, in the middle so they stay level.
- Walk with short, quick steps, keeping your head up and your eyes forward.
- Keep your shoulders level and your torso upright. Do not lean or let the weights swing.
- At the end, stop and put the weights down with the same controlled deadlift you used to pick them up.
Common mistakes
- Picking up the weights badly. Bending over and yanking heavy dumbbells off the floor is the riskiest moment. Deadlift them up.
- Shrugging or rounding forward. Keep your shoulders down and back and your chest proud.
- Long, slow steps. Short, quick steps keep you stable and move you faster.
- Weights swinging into your legs. Grip hard and keep your arms still.
- Dropping the weights from a height. Lower them under control to protect the floor, your feet and your back.
Easier and harder versions
- Easier: lighter dumbbells or kettlebells over shorter distances, such as 20 metres.
- Easier: the suitcase carry with one light weight, to learn upright posture.
- Harder: heavier weights, or farmers handles, which allow bigger loads.
- Harder: longer distances, or carries straight after a run to mimic HYROX.
- Harder: a front rack or overhead carry for more trunk and shoulder challenge.
How to programme the farmers carry
For strength and grip, carry heavy for 3 to 5 sets of 20 to 40 metres, resting 1 to 2 minutes. For HYROX, use race weights and practise efforts of 50 to 200 metres, building up to carrying the full distance without putting the weights down.
Carries work at the end of a strength session or as a station in a conditioning circuit, once or twice a week. They pair well with the trap bar deadlift, which builds the same grip and posture. The full-length turf sled track at Lycan Strength gives you room to carry properly, and the Lower and Full Body classes are on the class timetable.
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Questions
How heavy should farmers carries be?
Heavy enough that your grip is close to failing by the end of the distance, but not so heavy that your posture breaks. For HYROX, check the current official rulebook for your division's weights.
Farmers carry or suitcase carry?
The farmers carry loads both sides and trains grip and upper back hard. The suitcase carry uses one weight, so your trunk has to stop you leaning. Both are worth doing.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
