Front Rack Carry (Kettlebell - Double)

The shoulder stability builder — front rack position demands thoracic extension, shoulder mobility, and rock-solid core stability while moving

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⚡ Quick Reference

Aspect	Details
Pattern	Carry (Anterior Loading)
Primary Muscles	Core, Shoulders, Upper Back
Secondary Muscles	Traps, Forearms, Quads
Equipment	Two Kettlebells
Difficulty	Intermediate
Priority	Common

Movement Summary

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How To Perform

Setup

1. Kettlebell selection: Start lighter than farmer's walk weight
   • Beginners: 12-16 kg (26-35 lbs) per hand
   • Intermediate: 16-24 kg (35-53 lbs) per hand
   • Advanced: 24-32+ kg (53-70+ lbs) per hand
2. Clean: Deadlift kettlebells, then clean to shoulders in one smooth motion
3. Rack position: Bells rest on forearms, close to chest
4. Elbow position: Elbows high and forward (parallel to ground ideally)
5. Thoracic: Chest up, upper back extended

Equipment Setup

Aspect	Detail	Notes
Kettlebell size	Matching pair	Uneven weights create instability
Weight selection	Lighter than farmer's walk	Rack position more challenging
Handle comfort	Smooth handles preferred	Will rest against forearms
Space needed	20-60 meters	Clear walking path

Front Rack Position

"Elbows high, chest proud — imagine someone pulling your chest up with a string while your elbows try to stay parallel to the ground"

Rack Position Details

Hand Position

Proper hand position:

• Handles diagonal across palm
• Fingers relaxed (not gripping tightly)
• Wrist neutral or slightly extended
• Thumb pointing toward midline
• Loose, almost open-hand grip

Common error: Death-gripping the handle — this fatigues forearms unnecessarily

Bell Position

Proper bell position:

• Bells rest on forearms (not in hands)
• Weight distributed along forearm
• Bells close to chest/shoulders
• Symmetrical positioning both sides

What to avoid:

• Bells sagging away from body
• Weight held in hands vs. racked on arms
• Asymmetric positioning

Elbow Position

Ideal elbow position:

• Elbows high and forward
• Aim for parallel to ground
• Create "shelf" with forearms
• Maintain height throughout set

If elbows drop:

• Bells will slide down
• Shoulder fatigue increases
• Rack position compromises

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🔄 Execution

The Movement

Clean to Rack

What's happening: Moving kettlebells from ground to rack position

1. Deadlift kettlebells to standing
2. Hinge slightly, let bells swing between legs
3. Explosive hip extension
4. Pull bells up close to body
5. Punch elbows through and forward
6. Catch bells on forearms in rack position
7. Breathing: Quick exhale during catch

Tempo: Explosive, 1-2 seconds total

Feel: Bells settle smoothly onto forearms, elbows high

Clean technique is critical — improper clean creates poor rack position

Walking

What's happening: Maintaining front rack while walking

Position checklist:

1. Elbows: High and forward (don't let them drop)
2. Thoracic: Extended (chest up, upper back arched)
3. Core: Maximally braced (resisting forward lean)
4. Eyes: Forward on horizon
5. Breathing: Continuous controlled breathing
6. Stride: Normal length, controlled pace
7. Bells: Stable on forearms, not bouncing

Tempo: Controlled walking pace

Feel:

• Shoulders burning (holding elbows up)
• Upper back working hard (thoracic extension)
• Core braced intensely (anterior loading)
• Forearms/biceps under tension

As you fatigue:

• Elbows will want to drop — fight this
• Thoracic extension harder to maintain
• May lean forward — reset if this happens

Maintaining Position

What's happening: Fighting positional breakdown

Focus points during carry:

Elbows:

• Constant internal cue: "Elbows up, elbows forward"
• Imagine pushing elbows toward ceiling
• This is often first thing to fail

Thoracic spine:

• "Proud chest" cue
• Imagine being pulled up from sternum
• Don't let upper back round forward

Core:

• Maximally braced entire time
• Resisting forward flexion from anterior load
• Breathing at top of breath, stay braced

Common fatigue pattern:

1. Elbows start to drop
2. Bells slide down forearms
3. Thoracic extension decreases
4. Forward lean begins
5. Set should end here

Finish & Set Down

What's happening: Safely returning bells to ground

Option 1: Reverse Clean (Preferred)

1. Come to complete stop
2. Drop elbows, guide bells down
3. Absorb with slight hip hinge
4. Control bells to hang position
5. Lower to ground from hang

Option 2: Drop from Rack

1. Come to complete stop
2. Step back
3. Drop bells (only if safe surface)
4. Make sure bells fall forward, away from feet

Breathing: Exhale as you release bells

Never: Try to walk bells back to exact starting position while fatigued — set down when done

Key Cues

Primary Cues

• "Elbows high, chest to the sky" — maintains rack position
• "Proud chest, tight belly" — thoracic extension, core brace
• "Bells on bones, not in hands" — proper weight distribution
• "Walk tall, breathe small" — posture and breathing

Distance Guide

Goal	Distance	Load	Rest
Shoulder Stability	20-40m	Moderate (60-75% max)	90s-2min
Strength-Endurance	40-60m	Moderate (55-70% max)	90s
Conditioning	60-100m	Light (40-60% max)	60s
Positional	20-30m	Light (focus on perfect form)	90s

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Core	Resist anterior flexion from front-loaded weight	█████████░ 90%
Shoulders/Delts	Hold elbows high, stabilize shoulder joint	████████░░ 85%
Upper Back	Maintain thoracic extension against load	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Traps	Shoulder girdle stabilization, elbow support	███████░░░ 70%
Forearms	Maintain rack position, support weight	██████░░░░ 65%
Quads	Walking propulsion	█████░░░░░ 50%

Stabilizers

Muscle	Role
Erector Spinae	Maintain neutral spine against anterior pull
Obliques	Prevent rotation and lateral flexion
Serratus Anterior	Stabilize scapulae with arms loaded

Front Rack Benefits

Why front rack is so challenging: The anterior loading creates a powerful forward flexion force that your entire posterior chain must resist. Simultaneously, your shoulders, upper back, and core work isometrically to maintain the rack position. This builds exceptional postural strength and shoulder stability that carries over to front squats, cleans, and overhead movements.

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🎁 Benefits

Primary Benefits

Benefit	How	Why It Matters
Shoulder Stability	Isometric shoulder work holding elbows up	Improves overhead pressing, Olympic lifts
Thoracic Extension	Must maintain extended upper back	Better posture, prepares for front squats
Core Anti-Flexion	Resist forward pull from front load	Stronger, more resilient trunk
Front Squat Preparation	Same rack position as front squat	Direct carryover to front squatting
Shoulder Mobility	Requires and develops shoulder/wrist mobility	Better overhead positioning

Functional Benefits

• Improved posture: Strengthens the muscles that keep you upright
• Carrying functionality: Better at carrying objects in front of body
• Olympic lift preparation: Builds clean rack position strength
• Shoulder health: Strengthens stabilizers that protect shoulder joint

Training Benefits

• Versatile loading: Can adjust difficulty with weight or distance
• Minimal equipment: Just two kettlebells needed
• Efficient: Trains multiple qualities simultaneously
• Scalable: Easy to progress over time

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows dropping	Forearms angle down, bells slide	Loss of rack position, shoulder stress	Constant "elbows up" cue
Forward lean	Torso tilts forward	Loses postural benefit, stresses lower back	Lighter weight, "chest up" cue
Death-gripping bells	White-knuckling the handles	Forearm fatigue, unnecessary tension	Relax hands, bells rest on arms
Rounded upper back	Thoracic flexion	Poor position, defeats purpose	"Proud chest" cue constantly
Holding breath	Not breathing continuously	Unsustainable, blood pressure spike	Small breaths at top
Bells too far from body	Bells not racked close to chest	Increased moment arm, more difficult	Pull bells in tight to chest

Most Common Error

Letting elbows drop as you fatigue — This is the #1 form breakdown. The moment your elbows drop significantly (more than 15-20° from starting position), your rack position is compromised and the effectiveness decreases. End the set or stop to reset position.

Self-Check Checklist

• Elbows high (parallel to ground or close)
• Bells resting on forearms (not held in hands)
• Chest up, upper back extended
• Core maximally braced
• Normal walking stride
• Continuous breathing

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Variations & Modifications

Easier Variations

Regressions

Variation	Change	When to Use
Single Kettlebell Front Rack	One bell only	Learning rack position
Goblet Carry	One bell, goblet position	Easier on shoulders
Front Rack Hold (Static)	No walking, just hold	Build positional strength
Lighter Bells	Reduce weight 20-30%	Master technique first

Position Modifications

Variation	Change	Purpose
Shorter Distance	15-25m only	Build work capacity
Frequent Resets	Stop and reset position	Reinforce proper form
Against Mirror	Walk by mirror	Visual feedback on position

Harder Variations

Increased Challenge

Variation	Change	Difficulty Increase
Heavier Bells	4-8 kg more per hand	Greater strength demand
Longer Distance	80-100m+	Endurance challenge
Front Rack March	High knees while walking	Additional core demand

Advanced Variations

Variation	Change	Primary Benefit
Bottom-Up Rack Carry	Bells inverted (bottoms up)	Extreme grip/stabilization
Front Rack Lunge Walk	Lunges instead of walking	Leg strength + stability
Front Rack Squat Hold	Hold bottom of squat	Front squat preparation

Asymmetric Loading

Variation	Change	Primary Benefit
Single Rack + Single Hang	One racked, one hanging	Anti-rotation, asymmetric load
Uneven Rack Weights	Different weights each side	Address imbalances

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Programming Recommendations

Sets, Reps, and Load

Goal	Sets	Distance/Time	Rest	Load	RIR
Shoulder Stability	3-4	20-40m or 20-30s	90s-2min	Moderate (60-75% max)	2-3
Strength-Endurance	4-5	40-60m or 30-45s	90s	Moderate (55-70% max)	2-3
Conditioning	3-4	60-100m or 60s+	60s	Light (40-60% max)	3-4
Positional Strength	4-5	20-30m	2 min	Light, perfect form focus	3-4

Weekly Frequency

Training Level	Frequency	Volume Per Session	Notes
Beginner	1-2x/week	3 sets x 20-30m	Master position first
Intermediate	2-3x/week	4 sets x 40-50m	Build work capacity
Advanced	2-3x/week	4-5 sets x 50-60m+	Vary intensities

Workout Placement

Session Type	Placement	Rationale
Front squat day	Before or after squats	Same rack position, skill transfer
Upper body	End of session	Finisher, shoulders already worked
Olympic lift day	Accessory work	Builds clean rack position
Core day	Primary movement	Excellent core anti-flexion work

Progression Scheme

Progression Priority

Perfect rack position is more important than weight or distance. Only progress when you can maintain high elbows and thoracic extension throughout the entire set. Poor position = poor training.

Sample 6-Week Progression

Week	Load (each KB)	Distance	Sets	Focus
1-2	16 kg	30m	3	Master rack position
3-4	20 kg	30m	4	Weight increase
5-6	20 kg	45m	4	Distance increase

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Safety Considerations

Who Should Be Careful

Condition	Risk	Modification
Shoulder mobility limitations	Can't achieve proper rack	Goblet carry instead, work on mobility
Wrist inflexibility	Wrist pain in rack position	Wrist mobility work, lighter weights
Thoracic stiffness	Can't maintain extension	Thoracic mobility work, lighter loads
Lower back issues	Anterior load stresses back	Very light weights, perfect form

Contraindications

Stop Immediately If

• Sharp shoulder pain (not normal muscle burn)
• Wrist pain beyond mild discomfort
• Inability to maintain elbows above 45° angle
• Sharp lower back pain
• Thoracic spine pain
• Bells slipping/falling from rack

Mobility Prerequisites

Before attempting front rack carries, you should have:

1. Ability to front squat with good rack position
2. Adequate thoracic extension (can maintain chest-up position)
3. Sufficient wrist extension (bells can rest on forearms comfortably)
4. Shoulder mobility for elbows-forward position

If lacking these:

• Work on goblet carries first
• Add thoracic mobility work (cat-cow, thoracic rotations)
• Practice front rack holds without walking

Safe Failure Protocol

If elbows dropping severely:

1. Stop walking immediately
2. Try to reset position
3. If can't maintain position, end set
4. Drop bells safely or reverse clean to ground

If bells slipping:

1. Stop immediately
2. Secure bells or set down
3. Re-establish proper position
4. If keeps happening, weight too heavy

Setup Safety

Safety Element	Importance	Implementation
Proper clean technique	High	Learn clean before adding carries
Clear landing zone	High	Safe place to drop/set bells
Adequate mobility	Critical	Don't force position if mobility lacks
Appropriate weight	High	Start lighter than you think

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FAQ

What weight should I use compared to farmer's walks?

Start with 50-70% of your farmer's walk weight. Front rack position is significantly more challenging than hanging carries. For example, if you farmer's walk with 30 kg kettlebells, start front rack carries with 16-20 kg.

The limiting factors are different:

• Farmer's walk: Grip and traps
• Front rack carry: Shoulders, upper back, core anti-flexion

My wrists hurt in the rack position. Is this normal?

Some discomfort is normal initially, but sharp pain is not.

Normal: Mild pressure/discomfort on forearms as bells rest on them Not normal: Sharp wrist pain, feeling like wrist is hyperextending

Solutions:

• Ensure bells rest on forearms, not in hands
• Work on wrist mobility (wrist flexion/extension stretches)
• Start with lighter weights
• May need to use goblet carry instead if wrist issues persist

How high should my elbows be?

Ideally, elbows parallel to the ground (forearms horizontal). However:

• This is the ideal, not always achievable immediately
• Minimum: Elbows at 45° angle or higher
• Below 45°: Rack position is compromised

Work toward parallel elbows over time. If you can't get them parallel initially, that's okay — maintain the highest position you can achieve with proper form.

Should I use this to prepare for front squats?

Yes! Front rack carries are excellent preparation for front squats:

• Builds positional strength and comfort
• Develops the shoulder/wrist mobility needed
• Strengthens muscles that maintain rack position
• Builds confidence with weight in front rack

Program it 1-2 times per week if training front squats. Can do same day (after squats) or different day.

Why does my upper back fatigue so much?

This is exactly what's supposed to happen! The front rack carry requires intense isometric contraction of your upper back (rhomboids, mid traps, thoracic erectors) to maintain the chest-up position against the anterior load.

This burning sensation in your upper back is:

• Normal and expected
• A sign the exercise is working
• Building the exact strength needed for front squats and cleans

If it's too intense, reduce the weight or distance.

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🔗 Related Exercises

Front Rack Position Family

• Front Squat — Same rack, add squatting
• Power Clean — Dynamic movement to rack
• Goblet Carry — Single-bell anterior carry
• Front Rack Hold (Static) — No walking, pure position

Carry Progressions

• Farmer's Walk — Foundation carry
• Farmer's Walk (Kettlebell) — Thick handles
• Front Rack Carry — Anterior loading
• Overhead Carry — Maximum shoulder demand

Alternative Shoulder Carries

• Waiter Carry — Single-arm overhead
• Overhead Carry — Double overhead
• Suitcase Carry — Anti-lateral flexion

Complementary Exercises

• Goblet Squat — Similar anterior loading
• Thoracic Rotations — Mobility for rack position
• Face Pulls — Upper back strength for posture

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📚 Sources

Biomechanics & Technique:

• StrongFirst Kettlebell Standards — Tier B
• Kettlebell training literature (Pavel Tsatsouline) — Tier B
• Loaded carry research — Tier B

Programming:

• Simple & Sinister (Kettlebell Programming) — Tier C
• Strongman training protocols — Tier B

Mobility & Prerequisites:

• Becoming a Supple Leopard (Kelly Starrett) — Tier B
• Front rack position guides — Tier C

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For Mo

When to recommend this exercise:

• User training for front squats or Olympic lifts
• User wants shoulder stability and upper back strength
• User has kettlebells available
• User has adequate shoulder/wrist mobility
• User wants variety in carry training
• User needs core anti-flexion work

Who should NOT do this exercise:

• Poor shoulder mobility (can't get elbows parallel to ground) → Work on goblet carries and mobility first
• Wrist pain/injury → Too much stress on wrists
• Complete beginners → Start with Farmer's Walk
• No kettlebell access → Can't replicate with dumbbells effectively
• Thoracic mobility limitations → Work on mobility first

Key coaching cues to emphasize:

1. "Elbows high, like you're showing off your muscles"
2. "Chest up to the sky, proud posture"
3. "Bells rest on your arms, not held in your hands"
4. "Breathe small, brace tight"

Common issues to watch for in user feedback:

• "My elbows keep dropping" → Weight too heavy OR shoulder/upper back fatigue (normal but may need lighter weight)
• "My wrists hurt" → Check position (bells should rest on forearms) OR mobility issue
• "I feel it all in my upper back" → This is correct! That's the point
• "How is this different from farmer's walk?" → Anterior loading, different demands, front squat preparation
• "What weight should I start with?" → 50-70% of farmer's walk weight

Programming guidance:

• Pair with: Front squats, cleans, upper body work
• Avoid same day as: Heavy overhead pressing (shoulders pre-fatigued)
• Typical frequency: 1-2x per week (this is intense on shoulders/upper back)
• Best as: After main lifts or as specific accessory for front squat
• Volume: Moderate (3-4 sets) — this is more intense than farmer's walks

Progression signals:

• Ready to add weight when: Can maintain elbows parallel throughout entire set with 1-2 RIR
• Ready for overhead carries when: Can front rack carry 24+ kg for 40m with perfect position
• Regress if: Cannot maintain elbows above 45° angle OR wrist pain persists
• Add front squats when: Comfortable with front rack carry position

Mobility assessment:

• If user can't get elbows parallel: Need thoracic and shoulder mobility work
• If wrist pain: Need wrist mobility work OR lighter weight
• Quick test: Can they front squat with good rack? If yes, ready for carries
• If mobility lacking: Recommend goblet carries + mobility work first

Load selection guidance:

• Use 50-70% of their farmer's walk weight
• Too heavy: Elbows drop below 45° within first 15-20m
• Too light: Can walk 60m+ easily with perfect position
• Sweet spot: Elbow position challenged by 30-40m mark

Specific coaching notes:

• This is an intermediate exercise — not for complete beginners
• Front rack position has a learning curve — expect adjustment period
• Upper back fatigue is the point — builds postural strength
• Direct carryover to front squats and cleans
• If user doing Olympic lifting, this is excellent accessory
• Some wrist discomfort is normal initially, sharp pain is not
• Elbows dropping is the main form breakdown to watch for

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Last updated: December 2024