← EXERCISE LIBRARYStrength
Front-Rack Carry
A walk with the bells racked at the chest, which shifts the load forward and makes anti-extension the main job. Shorter sets than the farmer carry, typically 20-40 seconds.
- 01Clean two kettlebells to the front rack with the bells resting on the forearms.
- 02Set the elbows down and in against the ribs.
- 03Stack the ribs over the pelvis and brace hard.
- 04Breathe shallow and walk the set distance with short steps.
- 05Lower the bells under control to the floor at the end of the set.
- 01Ribs down, do not arch.
- 02Elbows tight to the body.
- 03Keep breathing behind the brace.
- 01Letting the ribs flare and the back arch — the lumbar spine carries the load instead of the trunk.
- 02Holding the breath the whole way — you run out of air well before the trunk actually fatigues.
- 03Bells drifting away from the chest — the load lever grows and the shoulders fail early.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.