hyrox farmers carry tips to go faster on your hyrox race / hyrox training kettlebell carry tips
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The 200m kettlebell farmers carry is the 6th functional exercise stations in HYROX and here are 4 tips to help you go faster on this station in your next hyrox race.
The farmer’s carry is predominately a grip strength and endurance exercise, so whilst training the farmers carry itself with either dumbbells or kettlebells is a good start there are other exercises we can focus on in training to build the foundational grip strength and endurance that will help us fly through the hyrox kettlebell farmers carry.
Pull up bar hangs are a great exercise variation, start by working your way up to being able to hold yourself for 60 seconds, once you’ve reached this mile stone work up to being able to complete this for 3 to 4 sets.
During the carry itself ensure your form is strong with shoulders tucked back, so the kettlebells are sat over the centre line of your body, this position also opens up the chest to help ensure you are able to get enough oxygen in and around the body during the exercise.
I personally don’t advocate running with the kettlebells, as whilst you do want to minimise the time you are carrying the kettlebells, the up and down motion generated from running to fast is going to put a lot of extra unnecessary strain and fatigue on your body, instead maintaining a good fast paced walk and with a relaxed upper body will allow you to move through the exercise station quickly and as efficiently as possible.
When completing this exercise station I like to start slow and gradually increase the speed I’m traveling with the kettlebell through the 200m, I also have a very slight tilt forward from the hips (maintaining a neutral spine) to use gravity to gently pull me forwards. Combining the techniques I’ve covered has consistently delivered some of the fastest times for the farmers carry at all the hyrox race I and my clients have competed in, also
Remember training with kettlebell for all of the hyrox exercise stations is possible when you’ve got access to limited equipment and I’ve two specific follow along workout routines for you here and here, and for tips to go faster on the other 7 other exercise stations at hyrox, checkout these videos next. • HYROX exercise station...