Rack Carry

Obliques, core, trapsKettlebell, dumbbell

The rack carry involves walking while holding a weight at your chest in the front rack position. It strengthens the obliques, transverse abdominis, and upper back. This unilateral load fixes strength imbalances and builds core stability.

How to do it

1Clean a kettlebell or dumbbell to the front rack position, keeping your elbow tucked tight against your ribs.

2Stand tall, pull your shoulders down, and brace your core to lock your hips in place.

3Walk forward at a controlled pace, keeping your torso completely upright.

4Keep the weight and your elbow locked in position for the entire walk.

5Gently lower the weight when you finish, then switch sides and repeat.

Common mistakes

Leaning sideways or backward, which shifts the load from your core to your lower back.

Letting your elbow flare out, which causes your shoulder to fatigue too early.

Walking too fast and rushing, using momentum instead of core control.

Breathing

Breathe smoothly and rhythmically as you walk, keeping your core braced. Do not hold your breath.

Make it harder or easier

To make it easier, use a lighter weight or shorten the walking distance.

To make it harder, increase the weight or slow down your walking pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.