Exercise · loaded carry
Front-rack carry
Front-rack carry is an intermediate loaded carry movement that trains deep_core, upper_back, shoulders, done with a kettlebell or dumbbells. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 20–40 reps, tempo walk.
The most common mistake is leaning back to hold the weight up. If a kettlebell or dumbbells or the movement itself doesn't suit you, Farmer's carry or Suitcase carry or Overhead carry cover the same pattern. It's usually held back for wrist, shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Weights racked at the shoulders, elbows in | वज़न कंधों पर, कोहनी अंदर |
| 2 | Ribs down, walk tall | पसलियाँ नीचे, सीधे चलो |
| 3 | Breathe; do not let the chest collapse | सांस मत रोको, छाती मत गिरने दो |
Equipment & who it fits
Needs a kettlebell or dumbbells, rated intermediate, held back for wrist, shoulder issues. Search "front rack carry kettlebell" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Front-rack carry work?
- Front-rack carry primarily trains deep_core, upper_back, shoulders, using a loaded carry pattern with a kettlebell or dumbbells.
- What's the most common mistake with Front-rack carry?
- Leaning back to hold the weight up
- What can I do instead of Front-rack carry?
- The closest substitutes in this database are farmers carry, suitcase carry, overhead carry, which train the same pattern with different equipment.