Kettlebell Front Rack Carry
NewThe Kettlebell Front Rack Carry is a compound exercise that mainly works the core, with help from the traps, lower back and glutes & hips. You'll need: kettlebells.
Required Equipment
Kettlebell Front Rack Carry Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Upper Traps (trapezius, upper fibers); Spinal Erectors (erector spinae); Glutes (gluteus maximus)
How to do the Kettlebell Front Rack Carry
Clean two kettlebells of equal weight up to your chest, or pick them up and bring them to the front rack position.
In the front rack, set the handles deep in your palms at collarbone height. Rest the bells on the outside of your forearms and tuck your elbows against your ribs.
Stand tall with your feet hip-width apart. Stack your ribs over your hips and pull your shoulders down away from your ears.
Brace your core like you are about to be punched in the stomach. Keep breathing behind that brace in short, controlled breaths.
Walk forward with short, deliberate steps. Place each foot under its own hip and keep your head and chest still.
Keep both bells high and quiet on your chest. Do not let your elbows drift out or your lower back arch to lean away from the weight.
Walk for the distance or time your workout calls for. Stop with both feet planted, then lower the bells to the floor under control by hinging at your hips.
The rack position squeezes your breathing and pulls your torso backward, which is what makes this carry hard. Choose bells you can hold with a straight, natural back position for the whole distance.
End the set as soon as your lower back starts to arch.
Kettlebell Front Rack Carry FAQs
What muscles does the Kettlebell Front Rack Carry work?
The Kettlebell Front Rack Carry mainly works the core, with help from the traps, lower back and glutes & hips. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Kettlebell Front Rack Carry?
Kettlebells.
Is the Kettlebell Front Rack Carry a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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