Farmer Carry HYROX: our tips for mastering it

Introduction to Farmer Carry and its Importance in HYROX

THE Farmer Carry is a fundamental event in HYROX competitions, and its control is essential for optimum performance. This event involves carrying two kettlebells over a distance of 200 metres. It represents the sixth station of a HYROX event, arriving after a 6km run and five functional stations including SkiErg, sled push, sled pull, burpees broad jumps and rowing.

In the context of a HYROX, the Farmer Carry offers a unique opportunity recover partially from previous intense exertions, while at the same time specifically stimulating the grip forceshoulders, back and core. This station can be seen as a recovery step, as it allows you to temporarily reduce the weight of your muscles.cardiovascular intensity and give the legs a break, while maintaining a significant load on the upper body muscles.

The importance of the Farmer Carry also lies in its long-term benefits. As well as improving grip strength and core stability, this test improves the posturereduces strength imbalances and increases the metabolic rateThis can help you burn calories even when you're not working out.

Each HYROX competition category has specific weight and distance requirements for the Farmer Carry. For example, women must carry two kettlebells of 16 kg over 200 metres, while the men and mixed teams have to handle heavier weights, up to 32 kg for Pro men.

Understanding these specifications and incorporating the Farmer Carry into your training programme is essential to your success. essential to maximise your performance and avoid common mistakes that could penalise your overall race time.

HYROX Farmer Carry Rules and Specifications

Weights and distances by category

The requirements of the Farmer Carry in HYROX vary according to the competition category. Here are the specific details for each category:

– Women 2 kettlebells of 16 kg over a distance of 200 metres.

– Women Pro 2 kettlebells of 24 kg over a distance of 200 metres.

– Men 2 kettlebells of 24 kg over a distance of 200 metres.

– Men's Pro 2 kettlebells of 32 kg over a distance of 200 metres.

– Mixed Doubles 2 kettlebells of 24 kg over a distance of 200 metres.

– Women's doubles 2 kettlebells of 16 kg over a distance of 200 metres.

– Men's Doubles 2 kettlebells of 24 kg over a distance of 200 metres.

– Relais Femmes 2 kettlebells of 16 kg over a distance of 200 metres.

– Men's relay 2 kettlebells of 24 kg over a distance of 200 metres.

– Mixed Relay Female members carry 2 kettlebells of 16 kgwhile the male members carry 2 kettlebells of 24 kg over a distance of 200 metres.

Specific rules

Here are the specific rules to follow when Farmer Carry in HYROX :

– Start and finish of the test The event begins and ends with the kettlebells being picked up and returned to the marked area near the start/finish line.

– Carrying kettlebells The athlete must carry both kettlebells at all times while moving. The kettlebells must be held with the arms. stretched out along the body.

– Fitting kettlebells The kettlebells may be placed on the floor to rest, provided that they do not move forwards when placed on the floor.

– Completing the test The event is completed when the athlete crosses the finish line and places the kettlebells back in the marked area, with the kettlebells still in place. handles up.

– Penalties Any breach of the rules may result in time penalty or, in the event of a repeat offence, disqualification.

The benefits of Farmer Carry

Muscle strengthening

THE Farmer Carry offers a host of benefits in terms of muscle strengthening. This exercise targets several muscle groups at the same time, making it a very effective activity. multipurpose and effective. The muscles mainly involved include the forearms and grip strength, which are essential for holding the kettlebells in place while walking. Depending on your training preferences, you can adjust the weight and duration to target different physical abilities.

As well as grip strength, the Farmer Carry strengthens the muscles of the back, shoulders, core, arms and legs. The muscles of the upper back, such as the trapezius, lats, biceps, triceps and abdominal muscles, are all stimulated during this exercise.

Strengthening the core is particularly important, as it provides a stable basis for movement and improves posture in general. This core stability is essential for many other exercises, such as squats, deadlifts and vertical presses.

Functional endurance

The Farmer Carry is also an excellent exercise for improving thefunctional endurance. By carrying heavy weights over a distance, you increase your cardiovascular capacity and your muscular endurance.

This activity is particularly beneficial for improving VO₂ max, a key indicator for endurance sports such as running, cycling and swimming.

The Farmer Carry also improves coordination and balance, as it requires you to maintain good posture and control your movements while carrying heavy loads. This makes the exercise functional and applicable to many activities of daily life, such as carrying shopping bags or heavy objects.

Mental impact

As well as the physical benefits, the Farmer Carry also has a significant impact on mental fitness. This exercise requires determination and resilience, because you have to overcome fatigue and pain to reach the required distance.

By practising the Farmer Carry regularly, you strengthen your mind and improve your ability to manage the stress and pain.

What's more, the feeling of achievement after completing a Farmer Carry session can boost your self-confidence and improve self-esteem, essential elements for optimum performance in competitions such as HYROX.

Techniques for mastering the Farmer Carry

Ideal posture

Maintain a ideal posture is essential to perform the Farmer Carry effectively and without risk of injury. Here are a few key points to bear in mind:

– Stand Tall : Keep an upright posture by engaging your muscles erector spinae along your spine. This protects your back and maintains stable spinal alignment.

– Shoulder position : Pull your shoulders back and down. This position engages the trapezius and deltoid muscles, giving your shoulders greater stability and reducing the risk of injury.

– Core activation : A well-engaged core creates spinal stability. Contract the core muscles, including the rectus abdominis and obliques, to protect the lower back from unnecessary strain.

– Foot alignment : Make sure your feet are in line with your hips when you walk. This allows optimum activation of the quadriceps and calf muscles, contributing to better balance and increased stability.

Effective grip

The kettlebell grip is an essential aspect of the Farmer Carry. Here's how to optimise your grip:

– Central grip : Hold the handle of the kettlebells centrally to distribute the weight evenly. An off-centre grip can lead to muscle imbalances and excessive strain on the wrists and forearms.

– Hook grip : Adopt a hook grip by first passing your thumb through the handle of the kettlebell, then squeezing it with your other fingers. This technique fully activates the forearm muscles and ensures a more secure grip.

– Forearm engagement : Activate your forearm muscles to strengthen your grip. This not only improves your control over the kettlebell, but also contributes to overall forearm strength and endurance. By mastering this aspect, the farmers carry becomes an invaluable ally for strengthening your grip and stabilising your movements.

Controlled breathing

A controlled breathing is essential to maintain core stability and ensure adequate oxygenation of the muscles during the Farmer Carry :

– Deep inhalation : Inhale deeply before lifting the kettlebells. This increases intra-abdominal pressure, providing extra stability in the core area.

– Controlled exhalation : Breathe out in a controlled manner with each step to maintain core stability. Proper breathing also ensures optimal oxygenation of the muscles, improving your endurance and performance.

Training Strategies for Farmer Carry Performance

Reinforced grip

THE strengthening the grip is an essential part of mastering the Farmer Carry. Here are a few strategies to improve your grip:

– Use of grip strips If your grip strength doesn't match your leg strength, consider using grip bands to hold kettlebells or dumbbells in place. This maximises the effectiveness of the exercise without being limited by low grip strength.

– Front grip When using loadable Farmer Carry handles, we recommend gripping the handle from the front. This technique helps maintain balance and prevents the weight from shifting forward when walking.

– Specific grip exercises Incorporate grip strength exercises into your routine, such as wrist extensions, wrist curls and plate pinches. These movements strengthen your forearm muscles and improve your ability to hold heavy weights, a key advantage for excelling in a farmers' carry.

Improved muscular endurance

Improving muscular endurance is essential if you want to excel at the Farmer Carry. Here's how to do it:

– Variable duration and distance Alternate between short distances with heavy weights and longer distances with lighter weights. For example, do sets of 20 yards with heavy weights and sets of 100 yards with lighter weights.

– Time under tension (TUT) Increase the time under tension by extending the duration of each set. You could, for example, do several sets of 40 yards with minimal breaks between sets.

– Drive circuits Incorporate the Farmer Carry into training circuits that combine several exercises. For example, alternate between Farmer Carries, kettlebell swings or goblet squats to intensify and extend your session.

Stability and posture

Maintaining good stability and posture is indispensable to carry out the Farmer Carry efficiently and safely:

– Core commitment Make sure you maintain a tight core throughout the exercise. This helps to stabilise the spine and prevent back injuries.

– Use of the legs Focus on using your legs to propel the movement. This reduces shoulder and arm fatigue while improving the overall efficiency of the exercise.

– Upright posture Maintain an upright posture, keeping your shoulders back and your torso open. This promotes optimal spinal alignment and reduces the risk of injury.

Racing strategies to optimise your performance

Rhythm management

There rhythm management is essential to optimise your performance during the Farmer Carry in a HYROX competition. It is important to find a rhythm sustainable throughout the 200 metres. This means avoiding setting off too quickly, which could lead to premature fatigue and harm your overall performance.

– Controlled departure : Start with a moderate pace that allows you to maintain a constant rhythm. This will help you to manage your energy and avoid fatigue peaks.

– Adaptation along the way : Be prepared to adjust your pace according to your physical condition and the conditions of the race. For example, if you start to feel tired, slow down slightly to recover without losing too much time.

Minimising breaks

Breaks during the Farmer Carry can have a significant impact on your overall time. Minimising these breaks is therefore important for optimum performance:

– Planning breaks : If you have to put the kettlebells down, do it strategically. Choose points where you can rest the kettlebells without wasting too much time, such as halfway or at precise visual landmarks.

– Recovery technique : When you return to kettlebells, make sure you do so smoothly and efficiently. Use your legs to lift the weights and avoid leaning forward, which could increase fatigue and the risk of injury.

Active recovery

There active recovery is a key strategy for maintaining high performance throughout the HYROX race, including during and after the Farmer Carry :

– Breathing and posture : While carrying the kettlebells, maintain controlled breathing and an upright posture. This helps to reduce fatigue and stabilise your core.

– Active walking : Once you've completed the Farmer Carry, take an active walk to the next station. This promotes blood circulation and speeds up muscle recovery.

– Hydration and nutrition management : Stay hydrated and consume appropriate nutrients before, during and after your run. This will help you recover more quickly and improve your overall performance.

Common mistakes to avoid when Farmer Carrying

Sloppy posture

Maintain a good posture is essential during the Farmer Carry. However, many people neglect this aspect, which can lead to injuries back, shoulders and neck. Here are some common mistakes to avoid:

– Forward Head Posture Tilting the head forward: Avoid tilting the head forward, as this can put excessive strain on the neck and shoulders. Make sure you keep a neutral spine and shoulders back.

– Round the back Do not arch your lower back or lumbar region, as this can cause pain and injury. Keep your committed core and a stable spine throughout the exercise.

– Lean to One Side Avoid leaning to one side or the other, which will unbalance the weight and reduce the benefits of exercise. Maintain good posture straight and symmetrical.

Loose grip

A loose grip kettlebells or dumbbells can compromise your control and reduce the effectiveness of the exercise. Here's how to avoid this mistake:

– Inadequate grip Grip the handles firmly, but not too tightly, as this can cause premature forearm fatigue. If necessary, use grip strips to stabilise your grip.

– Grip Offset When using loadable handles, avoid an offset grip which could unbalance the weight. Hold the handle by the front for a better grip. balanced distribution.

Lack of strategy

A lack of strategy in the execution of the Farmer Carry can be detrimental to your performance and safety. Here are the strategic mistakes to avoid:

– Inappropriate weights Do not choose weights that are too light or too heavy. Light weights won't provide enough stimulus to improve strength and endurance, while weights that are too heavy can lead to injury and excessive fatigue.

– Inadequate Distance and Time Select a distance and time under tension (TUT) to suit your objectives. For example, for improve strengthFor endurance training, opt for heavy weights over short distances. To work on endurance, opt for lighter weights over longer distances.

– Lack of variety Don't limit your training to just one variation of the Farmer Carry. Incorporate variations such as unilateral carries, carries with unequal weights or uphill carries to challenge different muscle groups and keep the training interesting.

Example of Specific Farmer Carry Training

Weekly programme

To improve your performance at Farmer Carry As part of a HYROX event, it's essential to follow a structured training programme. Here's an example of a weekly programme that specifically targets the key aspects of the Farmer Carry:

- Monday : Grip strength and core training :

• Dead Hangs Do 3 sets, each lasting as long as possible. This exercise is ideal for strengthening the grip force.
• Core exercises Incorporate movements such as Russian twists (3 sets of 20 repetitions) and planks (3 sets held for 1-2 minutes). Gradually increase the time and repetitions as you gain strength.
• Cardio stable Add 30 minutes of cardio to improve your fitness. cardiovascular endurance.

- Tuesday : Rest or light activity :

• Give yourself a day off or engage in some light activity such as walking to allow your body to recover.

- Wednesday : Specific kettlebell training :

• Farmer's Walk Start with a comfortable weight and walk a distance of 50 metres. Gradually increase the weight and distance each week until you're carrying more than your competition weight over a distance of more than 200 metres.
• Interval running : Include 2 to 3 interval running sessions a week, alternating between sprints and steady state running.

- Thursday : Active recovery:

• Practise activities such as yoga or stretching to help your body recover and maintain your fitness. flexibility.

- Friday : HYROX circuit simulation :

• Create a mini-circuit that replicates the HYROX run, including runs, kettlebell carries and other functional exercises such as burpees or sled pushes. This will allow you to practice the Farmer Carry in conditions of fatigue similar to those of competition.

- Saturday: Rest or light cardio :

• Take advantage of a day off or engage in light cardiovascular activity such as walking.

- Sunday: Mental preparation:

• Spend 10 minutes on the view to strengthen your mind and energy management.
• Incorporate breathing techniques to control your heart rate and stay calm under stress.

This weekly programme is designed to help you strengthen your grip force, your muscular enduranceand your cardiovascular capacitywhile improving your technique and mental preparation for the Farmer Carry.

Why is Mastering the Farmer Carry Essential in HYROX?

A strategic asset

Mastering the Farmer Carry is a strategic advantage in HYROX competitions. Although often underestimated, this test can have a significant impact on your overall race time. Here's why it's so important:

– Time saving The Farmer Carry: Efficient execution of the Farmer Carry can save you precious seconds, or even minutes, off your total race time. The speed and efficiency of the Farmer Carry can make a big difference to your overall time. big difference in your overall performance.

– Reduced fatigue By minimising the time spent on this event, you reduce the fatigue accumulated before tackling the final stations of the race. This allows you to conserve energy for important stages such as the Sandbag Lunges and the Wall Ballswhere optimum performance is essential.

– Psychology of running : Carrying out the Farmer Carry quickly and efficiently can boost your trust and your morale, giving you a valuable psychological edge for the final stages of the competition.

A basis for other tests

The Farmer Carry is not just a stand-alone event; it also forms a solid basis for improving your performance at other HYROX race stations. Here's how it contributes to your overall preparation:

– Functional strength and endurance This exercise strengthens grip forceThese improvements are of direct benefit for events such as These improvements are directly beneficial for events such as the SkiErg, THE sled push, THE sled pull and the burpees broad jumpswhere stability and strength play a key role.

– Cardiovascular endurance and recovery The Farmer Carry also improves your cardiovascular endurance and recovery capacity. This means you'll be better prepared for the running phases and other functional stations, where you'll need a lot of energy. strong physical condition is essential.

– Skills transfer The skills and strength developed through Farmer Carry, such as managing fatigue and maintaining good posture, are transferable to other physical activities and even to everyday life. This strengthens your overall preparation for physical challenges.

Conclusion

In conclusion, master the Farmer Carry is an important component of success in HYROX competitions. Although simple on the face of it, this event requires a great deal of skill. precise technique, a strong gripping forceand a overall muscular endurance. By applying the advice and strategies presented in this article, you can improve your posture, strengthen your grip and core, and optimise your performance at this station.

Don't forget to vary your workouts, take strategic breaks, and maintain a healthy balance. controlled breathing to maximise your results. The Farmer Carry is not only a stand-alone event, but also helps to improve your performance at other HYROX race stations by strengthening your core, grip, and your functional endurance.

Don't delay in incorporating these techniques into your training routine. With practice and determination, you'll be ready to tackle the Farmer Carry with confidence and significantly improve your overall running time.

So pick up the weights, adopt the right posture, and march on to victory !

FAQs

What are the specific weights and distances for each category in the farmer carry at a HYROX event?

In a HYROX event, the weight and the distances for the Farmer's Carry vary by category as follows:

• Women 200m with 2 x 16kg kettlebells
• Women Pro 200m with 2 x 24kg kettlebells
• Men 200m with 2 x 24kg kettlebells
• Men's Pro 200m with 2 x 32kg kettlebells
• Mixed Doubles 200m with 2 x 24kg kettlebells
• Women's doubles 200m with 2 x 16kg kettlebells
• Men's Doubles 200m with 2 x 24kg kettlebells
• Relais Femmes 200m with 2 x 16kg kettlebells
• Men's relay 200m with 2 x 24kg kettlebells
• Mixed Relay :
  • Women: 200m with 2 x 16kg kettlebells
  • Men: 200m with 2 x 24kg kettlebells

How important are technique and posture during farmer carry, and how can they improve performance?

There technique and the posture are essential during farmer carry to maximise the benefits and reduce the risk of injury. Here are the key points to remember:

• Maintain correct posture with the shoulders backwith a rounded torso and neutral pelvis.
• This posture strengthens the postural muscles such as the traps, lats and rhomboids, which improves the shoulder stability and overall posture.
• Adopt the right technique: avoid arching your back or allowing your shoulders to slump. This engages the internal obliques and core, ensuring optimum stability.

Good technique not only improves performance by strengthening the muscles involved, but also reduces the risk of lower back pain and shoulder injuries. It can even correct postural problems associated with prolonged sitting.

How do you manage breaks and strategic stops during farmer carry to minimise fatigue and maximise efficiency?

To effectively manage breaks and strategic stops during farmer carry, follow these tips:

• Rhythm Establish a sustainable rhythm that balances speed and grip.
• Authorised breaks Put the kettlebells down to rest if you need to, but make sure they stay still on the floor.
• Grip and posture Keep a firm grip and an upright posture to avoid hand and shoulder fatigue.
• Specific training Exercise to strengthen your grip and improve your stamina.

What are the benefits of farmer carry beyond HYROX competition, and how can it be integrated into a regular training programme?

Farmer carry offers a wide range of benefits that go far beyond the HYROX competition:

• It strengthens the postural muscles, improves grip force and engages the core, shoulders, back and abdominals.
• It's a functional exercise that mimics everyday activities such as carrying groceries, which makes it particularly useful, especially for the elderly.
• It stimulates the heart rate, offering low-impact cardiovascular benefits.

Incorporate it into your regular training programme:

• Start with light weights and build up gradually.
• Add it to your weekly sessions to diversify your routine.
• Vary the types of farmer carries, such as suitcase carry where the racked carryto target different muscle groups.