Racked Carry (Kettlebell)

How to do it

1. Clean a kettlebell into the front rack in each hand, with each bell resting on the outside of your forearm.
2. Squeeze your elbows in toward your ribs and bring your forearms as close to vertical as you can.
3. Take a deep breath, brace your core and set your shoulders.
4. Walk slowly with short heel-to-toe steps for the planned distance or time.
5. Lower the bells with control when you finish.

Key cues

• Elbows tight to the torso
• Grip hard and keep the wrists straight
• Walk tall, ribs down
• Slow, heel-toe steps
• Reset your rack every few steps

Common mistakes

• Letting the elbows flare out wide
• Letting the wrists bend under the bells
• Leaning to one side as you tire
• Letting the weight push you into an arched lower back

Muscles worked

Primary

Forearms

Secondary

Abs, traps, upper back, lower back, quads and hamstrings

Equipment

Two kettlebells.

References

1. Men's Health: How to Use the Kettlebell Front Rack
2. Muscle & Strength: Kettlebell Single Arm Racked Carry