Farmers Carry Doubles: Team strategy to avoid burning out your grip before the lunges

In the Farmers Carry in doubles you don't both participate at the same time. One carries the kettlebells. The other rests following behind. And that distribution, if not well managed, can leave you with a burned-out grip right before the Sandbag Lunges.

The Farmers Carry in doubles also has an important variant that the individual version doesn't: the in-air change. When the team masters it, it is a real time advantage. When not, it's an unnecessary risk.

In this guide you'll learn how to split the work, which blocks to use according to your level, how to perform the changes and which mistakes destroy most teams at this station.

Let's go step by step.

First the video how to prepare the HYROX Farmers Carry in doubles:

Remember that in this post you have the detailed technical explanation if you compete individually or want to improve it, with a very, very... you decide:

👉 Click here to see the Farmers Carry technique explanation.

Velites is an international partner of HYROX, and we have developed specific resources to help you prepare for this competition: a full video course with running technique and station-specific content, doubles competition preparation, free access to our App with exclusive training plans, giveaways, discounts and much more. Join and enjoy.

👉 Click here or on the image:

And here are the links to the rest of the guides to prepare the race and the HYROX stations in doubles format:

• HYROX guide for pairs: Running
• HYROX guide for pairs: SkiErg
• HYROX guide for pairs: Sled Push
• HYROX guide for pairs: Sled Pull
• HYROX guide for pairs: Burpee Broad Jump
• HYROX Doubles Guide: Rowing
• HYROX Doubles Guide: Sandbag Lunges
• HYROX Doubles Guide: Wall Balls

Station allocation: who does what

In the Farmers Carry only one athlete works at a time. While one carries the kettlebells, the other follows behind resting. The system is the same as in the other stations: one participates in the station while the other recovers.

Enter the station together. Not one and then the other. You both cross the IN at the same time. The athlete who feels best at that moment starts. That decision is made before entering, not when you reach the kettlebells.

The athlete who carries

Upright posture, shoulders back, kettlebells tight to the sides, short and rhythmic steps. When the change moment arrives, put the kettlebells on the ground with a clean lunge and step to one side so your partner has the free space to pick them up.

The athlete who rests

Follow behind your partner while they carry. Stay close but without interfering. Lower your breathing, open your hands and relax your grip. This time is to recover your forearms before your turn.

When the change comes, you must be ready to grab the kettlebells immediately and start without pause.

Pacing strategy in HYROX doubles

Grip is the most limited resource in this station. You have six kilometres of running and five stations behind you. Whatever grip you have left leaving the Farmers Carry is the same you'll need for the Sandbag Lunges.

The goal here is not to go fast. It's to avoid unnecessary stops and protect the grip for what's left.

Recommended blocks by level

• If you're starting in HYROX doubles: Do 2–3 transitions if the grip fatigues. Leave the kettlebells on the ground with a clean lunge and step aside to facilitate the relay. The stronger athlete starts the first metres of each segment to maintain initial speed.
• If you already have doubles experience: The stronger athlete can complete the 200 metres without changes. If transitions are done, they can be performed in the air (advanced technique): athlete A swings the kettlebells forward and athlete B catches them as they return. Don't attempt this in competition if you haven't trained it.

The stronger athlete always closes

The athlete with the strongest grip and best loaded posture should close the station. The final metres are the hardest. Closing with the strongest athlete secures the total time and ensures the kettlebells are returned correctly to their box.

Official distance and weights for the Farmers Carry in HYROX

The distance is the same for all divisions: 200 meters. Depending on the venue, the 200 meters may require multiple laps.

Official rules you must know

• Enter together through the IN, exit through the OUT: Both team members must enter and exit together. Confusing the arches costs a 2-minute penalty.
• Both athletes must complete the 200 metres together: The resting athlete follows behind the one carrying at all times. Maintain proximity throughout the course.
• Return the kettlebells properly: The handles must be vertical in their box. 30-second penalty if they are not returned correctly.
• Chalk is only allowed at this station: It's one of two stations (together with the Sled Push) where event chalk is permitted.
• Incorrect weight: If you pick an incorrect weight, you must repeat the entire station with the correct one or you'll be disqualified.

Common mistakes in Farmers Carry HYROX doubles

• Too many stops from not having agreed the segments: If you don't decide the change points before starting, grip fatigue dictates and the changes arrive late and chaotically.
• The resting athlete doesn't relax the grip: Walking behind tense is not resting. Open your hands and release forearm tension.
• Attempting the in-air change without having trained it: A kettlebell dropped from a failed change costs more time than a clean ground transition.
• Returning the kettlebells incorrectly in haste: Avoid those silly 30-second penalties by ensuring the handles are vertical.
• The stronger one goes too hard at the start: The stronger athlete must arrive with resources to close the final stretch with power.

Next step: train the Farmers Carry as a pair

1. Specific pair blocks: Practice 50m segments and automatic changes. If you're aiming for the in-air change, do it first with light weight until coordination is perfect.
2. Fatigue sets: Combine 400m run + 1,000m row + 100m Farmers Carry. The prior rowing simulates real grip fatigue.
3. Transition simulation: Train the step from loading the kettlebells to recovering running rhythm quickly; it's vital before reaching the lunges.

Closing

The Farmers Carry is done. Now comes the seventh kilometre and the Sandbag Lunges. Continue preparing your doubles race with the rest of the guides.

Velites is an international partner of HYROX, and we have developed specific resources to help you prepare for this competition: a full video course with running technique and station-specific content, doubles competition preparation, free access to our App with exclusive training plans, giveaways, discounts and much more. Join and enjoy.

👉 Click here or on the image: