- EquipmentKettlebell
- PatternCarry
- Repsheld for time
- Joint loadWrist
Clean one or two kettlebells to the front rack, handles at your chest and bells resting on your forearms.
First cueKeep the elbows tucked.
How to do the Front-Rack Carry
Set up. Clean one or two kettlebells to the front rack, handles at your chest and bells resting on your forearms.
- Stand tall and brace.
- Walk forward with steady steps.
- Lower the bells under control at the end.
Form cues
- Keep the elbows tucked.
- Keep the ribs down.
- Breathe behind the brace.
Common mistakes
- Leaning back.
- Letting the bells slide off the forearms.
Muscles worked
Main target: Abs. The rectus abdominis runs down the front of the trunk. It curls the trunk forward and, more often in training, stops the spine arching under a load.
On the way: Traps and Front delts.
Its other side: Lower back, in the trunk pattern.
What to pair it with
Movements that round out a workout with the Front-Rack Carry, from the same catalog the StatBlockFit app logs.
- Jefferson Curl Superset partner: it trains the other side of the trunk pattern, so the two can alternate.
- Cable Woodchop Same core session: it trains the obliques.
A complete workout around it
4 movements, the Front-Rack Carry first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Front-Rack Carry 3 × 30 to 60 s
- Jefferson Curl 3 × 5 to 10 reps
- Cable Woodchop 3 × 10 to 20 reps
- Hanging Leg Raise 3 × 6 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Plank Shoulder Tap
Bodyweight
Gym or cable swap
Cable Crunch
Cable
Less load on the wrist
Medicine Ball Slam
The Front-Rack Carry loads the wrist by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Farmer’s Carry.
Other variations of the Farmer’s Carry: Suitcase Carry and Overhead Carry.
Do before it: Dead Bug (bracing) and Band Pull-Apart (shoulder blades).
Track it in StatBlockFit
In the StatBlockFit app the Front-Rack Carry is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Front-Rack Carry?
Set up: Clean one or two kettlebells to the front rack, handles at your chest and bells resting on your forearms. Steps: 1. Stand tall and brace. 2. Walk forward with steady steps. 3. Lower the bells under control at the end. Form cues: Keep the elbows tucked. Keep the ribs down. Breathe behind the brace. Common mistakes: Leaning back. Letting the bells slide off the forearms.
What muscles does the Front-Rack Carry work?
It trains the abs as its main target and works the traps and front delts on the way.
What can I do instead of the Front-Rack Carry?
At home: Plank Shoulder Tap. In a gym: Cable Crunch. With less load on the wrist: Medicine Ball Slam. Each trains the same main muscle.
What should I pair the Front-Rack Carry with?
Good partners in the same workout are Jefferson Curl and Cable Woodchop.