Station 6:
Farmers Carry

The Farmers Carry is Station 6 — 200 m carrying two kettlebells (24 kg each for men Open, 16 kg each for women Open). It tests grip strength, postural endurance, and the ability to maintain pace under load. The 200 m is typically done as a 50 m loop repeated 4 times. After the grip-intensive sled pull and ski erg, forearm fatigue is a real factor.

How to Execute the Farmers Carry

1. 1

   Pick up the kettlebells with a strong grip

   Hinge at the hips, grip the handles firmly, and stand tall. Keep your shoulders back and down — do not let them roll forward.

2. 2

   Set your posture before you walk

   Take a breath, brace your core, and ensure your shoulders are retracted and your spine is neutral. This position must be maintained throughout.

3. 3

   Walk with purpose

   Take long, deliberate strides at a brisk walking pace. Do not shuffle — each step should cover ground efficiently.

4. 4

   Execute fast turnarounds

   At each 50 m mark, pivot quickly and continue. Practice this in training — slow turnarounds waste time.

5. 5

   Breathe rhythmically

   Exhale on every second or third step. Holding your breath under load accelerates fatigue significantly.

Training Tips

• Train grip strength weekly with dead hangs, heavy deadlifts, and barbell carries.
• Keep your shoulders back throughout — rounding forward shifts the load onto your neck and upper traps unnecessarily.
• Practice the farmers carry after other grip-intensive work to simulate accumulated fatigue.
• Walk briskly but do not run — running with heavy kettlebells increases the risk of dropping them and wastes energy.
• If your grip is failing, re-grip during a turnaround rather than mid-stride.

Common Mistakes to Avoid

• ✕Rounding the shoulders forward, which causes neck and upper trap pain and reduces carrying efficiency.
• ✕Taking short, choppy steps instead of long, purposeful strides.
• ✕Gripping too tightly from the start — a relaxed but firm grip conserves forearm endurance.
• ✕Not practising the turnaround — a slow pivot at each 50 m mark is a common time loss.

Muscles Worked

Farmers Carry FAQ