Kettlebell Rack Carry

Body region

• Core
• Back
• Legs

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Deltoid
• Serratus Anterior
• Trapezius
• Erector Spinae
• Gluteus Medius

Holds

• Multifidus
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Clean one kettlebell to the rack position with the elbow tucked against the ribs and the bell resting on the forearm and chest.
2. Stand tall with the free arm out to the side or relaxed, ribs down and glutes tight.
3. Walk forward in a straight line, resisting the pull of the bell to one side.
4. Lower the bell with control at the end and repeat on the other side.

Cues

• Stay upright; do not lean away from the bell.
• Keep the elbow pinned to the body.
• Keep the hips level as you step.

Common mistakes

• Leaning sideways to offset the weight.
• Letting the bell drop forward and pull the shoulder down.
• Raising the shoulder toward the ear.
• Skipping the second side and training only one arm.

Alternatives

• Kettlebell Clean
• Suitcase Carry