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carry
Front-Rack Carry
Search GoogleFront-Rack Carry is a intermediate carry exercise using kettlebells. It primarily trains core and upper back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- core, upper back
- Secondary
- shoulders, glutes
- Equipment
- kettlebells
- Mechanic
- compound
Setup
- — Prepare the kettlebells and clear the movement area.
- — Set your stance, grip, and starting position before beginning front-rack carry.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the bells secure at the shoulders while walking tall.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Keep the bells secure at the shoulders while walking tall.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo front-rack carry
Regressions
- — Supported or reduced-range front-rack carry