Front rack carry
Carrying weight at shoulder height — brutal on the trunk and upper back.
What it is
A loaded carry with kettlebells or dumbbells held at the shoulders. Holding the load high moves the centre of mass up, which sharply increases the demand on the trunk to stop the ribs flaring and the back arching, and taxes breathing in a way no other carry does.
Muscles worked
Primary: Core, Upper back. Secondary: Front deltoids, Traps, Glutes, Quadriceps.
How to perform it
- Clean or curl two kettlebells or dumbbells to the front rack position at your shoulders.
- Set the elbows down and in, ribs stacked over hips, and brace hard.
- Walk with controlled steps, keeping the torso vertical and the lower back neutral.
- Set the weights down under control at the end of the distance.
Common form faults
- Ribs flaring and lower back arching. Exhale, tuck the ribs down and brace; reduce the load until you can hold that position the whole way.
- Elbows drifting out and down. Keep the elbows tucked in front of you; letting them fall shifts the load forward and increases the back arch.
- Holding the breath for the whole carry. Breathe shallowly but continuously into the brace. Learning to breathe under load is part of the value here.
Programming
Shorter distances than a farmer's carry, because the limiter is the trunk and breathing rather than grip. Excellent as a finisher, and a strong carry-over to front squats and overhead work.
Plan your training
Variations & substitutions
Frequently asked questions
- Why does this feel so much harder than a farmer's carry?
- The load is higher, so the lever on your trunk is longer, and it compresses the ribcage so breathing is restricted. Expect to use considerably less weight for shorter distances.
- Kettlebells or dumbbells?
- Kettlebells sit more naturally in the rack position against the forearm. Dumbbells work but need more shoulder effort to hold in place.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: