Kettlebell Front-Rack Carry

Carry with the kettlebells in the rack position, which taxes the core and shoulders.

• Compound
• kettlebell
• Beginner

How to do it

• Bells in the rack position, elbows tucked in and ribs down
• Stand tall with the shoulders back and down and the core braced
• Take short, controlled steps without rushing

Sets, reps and tempo

Ranges: 3–5 trips · heavy enough to challenge your grip

Tempo: Trips of 20–40 m or 30–60 s per set

Common mistakes

• Rounding the back or leaning to one side
• Arching the back to hold the bells

Muscles worked

Primary

• Forearm

Secondary

• Traps
• Core / abs
• Glutes

Alternatives

• Farmer's Carry
• Shrug
• Wrist Curl (flexors)
• Barbell Shrug