Front Rack Carry
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Trunk
Secondary muscle groups
Trapezius, Deltoids, Erector Spinae, Forearms
Movement pattern
Anterior Loaded Carry
Training goal
Load Carriage
Sport
General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build trunk bracing, upper-back endurance and breathing under load.
How it fits the system. A beginner-level anterior loaded carry entry in the Functional Training section, programmed to develop load carriage. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Trunk
Secondary muscles
Trapezius, Deltoids, Erector Spinae, Forearms
Movement pattern
Anterior Loaded Carry
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Clean two kettlebells or dumbbells to the front rack position.
- Keep the elbows tucked into the ribs and the wrists straight.
- Stand tall with the ribs down and the glutes squeezed.
- Walk with short steps and a level pelvis.
- Breathe steadily against the load on the ribcage.
- Lower the weights under control at the end of the carry.
Coaching Cues
- Keep the elbows in and down.
- Breathe into the belly rather than the chest.
- Stay tall, do not lean back.
Common Mistakes
- Letting the elbows drift out and forward.
- Leaning back to support the load.
- Holding the breath for the whole carry.
Progressions & Regressions
Progressions
Increase load, distance or time.
Regressions
Use a single kettlebell in the front rack.
When to Use It
When to use
As trunk and breathing work in conditioning or strength sessions.
When not to use
With wrist pain in the rack position.
Programming
3 to 4 carries of 20 to 40 metres.
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