If you’ve ever stepped into a Hyrox arena, you know the drill: 8km of running interspersed with 8 functional training stations, each designed to test your strength, endurance, and mental grit. Among these stations, weighted lunges stand out as a make-or-break challenge. They demand lower-body power, core stability, and the ability to maintain form when fatigue sets in—and the weight you choose can mean the difference between finishing strong and struggling through the last reps. But how do you pick the right Hyrox lunge weight? It’s not a one-size-fits-all answer. In this guide, we’ll break down everything you need to know to select, train with, and optimize your lunge weight for Hyrox success.
What Is Hyrox, and Why Do Lunges Matter?
First, let’s set the stage: Hyrox isn’t just a race—it’s a hybrid sport that blends endurance running with high-intensity functional training. Launched in 2017, it has quickly become a global phenomenon, attracting athletes of all levels, from beginners to elite cross-training pros. The format is consistent across every event: 1km runs between 8 stations, each requiring a specific number of reps (e.g., 100m farmers carries, 50 wall balls, 30 weighted lunges per leg).
Weighted lunges are a cornerstone of the Hyrox station lineup—and for good reason. They target the entire lower body: quads, glutes, hamstrings, and calves, while also engaging your core to keep your torso stable. In a sport where running efficiency is critical, strong lungs (pun intended) translate to better running form, reduced risk of injury, and more energy in the later km. But here’s the catch: too light a weight won’t challenge you enough to build the strength you need; too heavy, and you’ll sacrifice form, waste energy, or worse, get injured mid-race.
Hyrox’s official rules specify that lunges use a single kettlebell (not dumbbells), with athletes alternating hands or holding the kettlebell in one hand for a set number of reps per leg. This detail matters because kettlebell weight distribution (centered below the handle) affects balance and muscle activation differently than dumbbells. So when we talk about “Hyrox lunge weight,” we’re always referring to the weight of one kettlebell.
Key Factors to Choose Your Hyrox Lunge Weight
There’s no “perfect” weight for Hyrox lunges—only the right weight for you. Your choice should depend on four critical factors: your experience level, physical strength, training phase, and race goals. Let’s break each down.
1. Experience Level: Start Slow, Build Smart
Your familiarity with Hyrox and weighted lunges is the biggest starting point.
• Beginners (0–6 months of Hyrox training): If you’re new to Hyrox or haven’t done weighted lunges regularly, prioritize form over weight. A 10–12kg kettlebell is ideal here. This weight lets you focus on proper technique—keeping your chest up, knees tracking over toes, and hips lowering until your front thigh is parallel to the floor—without fatiguing too quickly. Rushing to heavier weights at this stage often leads to bad habits (like leaning forward or knee valgus, where your knee caves inward) that are hard to unlearn and increase injury risk.
• Intermediate (6–18 months of Hyrox training): Once you’ve mastered form and can complete 30 reps per leg with 12kg without breaking technique, it’s time to step up. A 14–16kg kettlebell is a sweet spot for intermediates. This weight challenges your strength while still allowing you to maintain form through the full set (remember: Hyrox lunges often require 30+ reps per leg, so endurance matters as much as raw strength).
• Advanced (18+ months of Hyrox training or elite athletes): For athletes who have completed multiple Hyrox races or have a background in strength training, 18–22kg is realistic. Some elite athletes even use 24kg, but this should only be attempted if you can maintain perfect form for 40+ reps per leg while fatigued (e.g., after a 1km run). Advanced athletes must also prioritize recovery—heavier weights put more stress on joints, so skipping warm-ups or rest days is a recipe for injury.
2. Physical Strength: Match Weight to Your Capabilities
Strength isn’t just about how much you can lift—it’s about how well you can sustain that lift over time. Two key strength markers will guide your weight choice:
• Lower-body strength: Can you do 15 bodyweight reverse lunges per leg without feeling shaky? If not, stick to 10–12kg until you build foundational strength. If you can easily do 20+ bodyweight lunges, a 14kg+ kettlebell is feasible. For a more precise test: Try a “max rep test” with a kettlebell—how many reps per leg can you do with 14kg before your form breaks? If it’s fewer than 25, drop to 12kg; if it’s more than 35, consider 16kg.
• Core and grip strength: Holding a kettlebell for 30+ reps requires stable core engagement (to keep your torso from twisting) and grip strength (to avoid dropping the kettlebell mid-set). If your core is weak, a heavier weight will pull you off balance; if your grip fatigues quickly, you’ll waste energy adjusting your hold. If grip is a limiting factor, start with a lighter weight and add grip training (e.g., farmer’s carries) to your routine before increasing.
3. Training Phase: Adjust Weight for Your Goals
Your weight choice should shift based on where you are in your Hyrox training cycle:
• Base phase (8–12 weeks before race day): Focus on endurance and form. Use a weight that’s 1–2kg lighter than your target race weight (e.g., if you plan to race with 16kg, train with 14kg here). The goal is to build muscle endurance—completing 40–50 reps per leg in sets of 15–20, with short rest breaks (60–90 seconds). This phase conditions your muscles to handle the volume of Hyrox without burning out.
• Strength phase (4–8 weeks before race day): Now, introduce your target race weight. Do fewer reps per set (10–15) with longer rest breaks (2–3 minutes) to build strength. For example, if your race weight is 16kg, do 3 sets of 15 reps per leg. This phase helps your muscles adapt to the heavier load so you don’t fatigue on race day.
• Taper phase (1–2 weeks before race day): Reduce weight by 2–3kg (e.g., from 16kg to 14kg) and cut volume by 50%. The goal here is to keep your muscles active without overtraining. Taper ensures you’re fresh and ready to perform at your target weight on race day.
4. Race Goals: Weight for Finishing vs. Winning
Your Hyrox goals also influence weight choice. If your goal is to finish your first Hyrox, prioritize consistency over weight—10–12kg will let you complete the reps without burning out. If your goal is to improve your time, a 14–16kg weight (for intermediates) will build the strength needed to move faster through the station. If you’re aiming for a podium finish, a 18–22kg weight (for advanced athletes) is necessary to compete with elite performers—but only if you can maintain form.
How to Train with Your Chosen Weight: Tips for Success
Once you’ve picked your weight, the way you train with it matters just as much as the number on the kettlebell. Here’s how to make the most of your training:
Prioritize Form Above All
Even the “right” weight is useless if your form is off. Here’s a quick form checklist for Hyrox lunges:
• Stand tall with feet hip-width apart, holding the kettlebell in one hand (arm straight down at your side).
• Step forward with one leg, lowering your hips until your front thigh is parallel to the floor (your back knee should hover 1–2 inches above the ground—don’t let it touch!).
• Keep your chest up, shoulders back, and core tight—avoid leaning forward or rounding your back.
• Push through your front heel to return to standing, then repeat on the other leg.
• Switch hands with the kettlebell every 10–15 reps (or as per Hyrox’s station rules) to avoid muscle imbalances.
If you’re unsure about your form, record yourself during training or work with a Hyrox coach. A few small adjustments (like keeping your knee over your ankle instead of past your toes) can reduce injury risk and make the weight feel lighter.
Simulate Race Conditions
Hyrox lunges don’t happen in a vacuum—they come after a 1km run, when your legs are already fatigued. To prepare, train “under fatigue”:
• Do a 800m–1km jog, then immediately complete a set of lunges with your target weight.
• Rest for 3–4 minutes, then repeat 3–4 times.
This mimics the race experience and teaches your body to maintain form when your muscles are tired. Over time, you’ll notice the weight feels more manageable post-run.
Gradually Increase Weight (But Don’t Rush)
The key to safely increasing weight is the “2.5% rule”: Never increase your kettlebell weight by more than 2.5% of your current weight in one week. For example, if you’re training with 12kg, the next step is 12.3kg—but since kettlebells come in 2kg increments, wait until you can easily complete 40 reps per leg with 12kg before moving to 14kg. Rushing to heavier weights often leads to overtraining or injury, which will set back your progress more than waiting.
Warm Up and Recover
Weighted lunges put stress on your knees, hips, and lower back—so warm up properly before every training session. A good warm-up includes:
• 5–10 minutes of light cardio (jumping jacks, jogging in place) to raise your heart rate.
• Dynamic stretches (leg swings, bodyweight lunges, hip circles) to loosen your hips and quads.
• 1–2 sets of light-weight lunges (6–8kg) to activate your muscles.
Recovery is just as important. After training, do static stretches for your quads, hamstrings, and hips (hold each stretch for 20–30 seconds). Foam rolling can also help reduce muscle soreness. For advanced athletes using 18kg+, consider adding yoga or physical therapy sessions to keep your joints healthy.
Common Mistakes to Avoid
Even experienced athletes make mistakes when choosing or training with Hyrox lunge weights. Here are the most common ones—and how to fix them:
Mistake 1: Chasing Weight Over Form
It’s tempting to use a heavier weight than your peers, but sacrificing form for bragging rights is a bad idea. A 16kg lunge with poor form (e.g., knee valgus) will damage your joints and slow you down, while a 14kg lunge with perfect form will build strength and keep you healthy. Remember: In Hyrox, consistency beats weight—finishing the station with good form is better than struggling through half the reps with a heavy kettlebell.
Mistake 2: Using the Same Weight for All Training Phases
Training with the same weight year-round won’t help you improve. During the base phase, you need lighter weights to build endurance; during the strength phase, you need heavier weights to build power. If you stick to 12kg in every session, you’ll hit a plateau—and on race day, even 12kg will feel heavy.
Mistake 3: Ignoring Fatigue Training
Training lunges in a fully rested state is easy—but race day is different. If you only do lunges when you’re fresh, you’ll be in for a shock when you step up to the station after a 1km run. Add fatigue-based drills to your routine (like the run-lunge sets we mentioned earlier) to prepare your body for race-day conditions.
Mistake 4: Forgetting Grip Strength
The kettlebell’s handle might seem small, but grip fatigue can derail your lunges. If your hand starts to cramp mid-set, you’ll waste energy adjusting your hold—and your form will suffer. Add grip training to your routine: Do 3 sets of 40-second farmer’s carries with your target weight, or squeeze a grip strengthener for 10–15 minutes a day.
Conclusion: Personalize, Progress, and Perform
Choosing the right Hyrox lunge weight isn’t about following a trend or copying what elite athletes do—it’s about understanding your body, your goals, and your training phase. A 12kg weight might be perfect for a beginner, while a 20kg weight is right for an advanced athlete—but both can lead to success if paired with good form and smart training.
Remember: Progress takes time. Start with a weight that lets you focus on form, gradually increase as you get stronger, and adjust based on how your body feels. If a weight causes pain (not just muscle soreness), drop down—your joints will thank you.
At the end of the day, Hyrox is about pushing your limits—but not at the cost of your health. With the right lunge weight and training plan, you’ll cross that finish line feeling strong, proud, and ready to take on your next Hyrox challenge.
Now grab your kettlebell, lace up your shoes, and get to work—your next personal best is waiting.