Primary
Functional
Secondary
Core, Biceps, Shoulders
Equipment
Kettlebell
Difficulty
Intermediate
Type
Carry
See how Rack Carry could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The rack carry holds one or two kettlebells in the front rack position while walking, challenging thoracic extension and anterior core engagement. This carry variation builds the postural strength needed for front squats and cleans.
When to use it
Use for core training and thoracic mobility.
Who it's for
Intermediate athletes with good kettlebell rack position.
Keep your elbows tucked tight to your ribcage with wrists straight and bells resting on your forearms. Breathe into your belly, not your chest—diaphragmatic breathing is essential for maintaining position under load. Maintain a tall, upright posture.
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Clean one or two kettlebells to the rack position.
Hold bells in rack with elbows tight to body.
Keep wrists straight, bells resting on forearms.
Brace core and walk forward.
Maintain upright posture throughout.
Keep elbows connected to your ribcage.
Breathe into your belly, not chest.
Maintain vertical forearms.
Keep wrists neutral, not bent back.
Use for thoracic mobility, core training, and front rack conditioning. Particularly valuable for those preparing for front squats or cleans. Program 3-4 sets of 40-60 yards with 60-90 seconds rest. Can use single or double kettlebells.
Elbows flaring out excessively, which stresses shoulder joints.
Letting your elbows drift away from the intended path during the Rack Carry can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Wrists bending back.
Changing your back position during the Rack Carry can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Leaning back which reduces core engagement.
Changing your back position during the Rack Carry can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Shallow breathing which reduces core stability.
Inconsistent breathing during the Rack Carry can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Intermediate athletes with good kettlebell rack position.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 40-60 yards. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Rack Carry could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Rack Carry
The Rack Carry primarily targets the Core, Upper Back, making it an effective exercise for functional development. Secondary muscles worked during the Rack Carry include Biceps, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Thoracic Spine, Hip Flexors.
Our library labels Rack Carry as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Rack Carry. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Rack Carry is a kettlebell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Rack Carry include: Farmer Carry (Heavy), Goblet Squat, Front Squat. These exercises target similar muscle groups as the Rack Carry and can be used as substitutes based on your equipment availability, gym setup, or training preferences.