Double Kettlebell Rack Carry

Body region

• Core
• Back
• Legs

Muscles

Main

• Erector Spinae
• Rectus Abdominis
• External Oblique
• Transversus Abdominis

Helps

• Deltoid
• Serratus Anterior
• Trapezius
• Gluteus Maximus

Holds

• Multifidus
• Quadratus Lumborum
• Gluteus Medius
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Clean two kettlebells to the front rack position, elbows tucked against the ribs and bells resting on the forearms and chest.
2. Stand tall with ribs down, glutes squeezed and head neutral.
3. Brace your abs and walk with short, steady steps for the set distance.
4. Set the bells down by lowering them with control, hinging at the hips.

Cues

• Keep the elbows glued to your sides.
• Ribs stacked over the hips; do not lean back to balance the load.
• Breathe in small sips while keeping the belly tight.

Common mistakes

• Letting the bells pull the shoulders forward and rounding the upper back.
• Leaning back and arching the lower back.
• Letting the elbows flare so the bells slide off.
• Taking long, bouncing steps.

Alternatives

• Goblet Carry
• Overhead Carry