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Single-Arm Rack Carry

The anti-rotation carry — builds core stability, shoulder endurance, and upper back strength with weight held in the front rack position

⚡ Quick Reference​

AspectDetails
PatternCarry (Unilateral Rack)
Primary MusclesCore, Obliques, Shoulders
Secondary MusclesTraps, Forearms, Biceps
EquipmentDumbbell or Kettlebell (single)
Difficulty⭐⭐ Intermediate
Priority🟡 Highly Recommended

Movement Summary​

🎯 Setup​

Starting Position​

  1. Get weight to rack: Clean kettlebell/dumbbell to shoulder
  2. Rack position: Weight resting on shoulder/upper chest
  3. Elbow position: Tucked down and in, close to ribs (not flared)
  4. Wrist: Neutral, weight rests on shoulder, not held by wrist
  5. Core: Braced tight, resist rotating toward weighted side
  6. Free arm: Hanging at side or out for balance
  7. Stance: Feet hip-width, weight evenly distributed

Weight Selection​

ExperienceLoad GuideNotes
Beginner20-35 lbs (9-16 kg)Learn rack position
Intermediate35-50 lbs (16-23 kg)Build endurance
Advanced50-70+ lbs (23-32+ kg)Strength challenge
Setup Cue

"Elbow down, weight on shoulder — not held by your hand. Let the skeleton support it."

Proper Rack Position​

AspectCorrectIncorrect
ElbowDown and in, close to ribsFlared out to side
WeightResting on shoulder/collarboneHeld by wrist/hand
WristNeutral, relaxedBent backward, strained
ShoulderPacked, stableRounded forward

🔄 Execution​

The Movement​

What's happening: Weight in rack position, body braced, ready to walk

  1. Weight resting on shoulder/upper chest
  2. Elbow tucked down close to ribs
  3. Wrist neutral, not straining
  4. Shoulders level — not rotating toward weight
  5. Core braced tight
  6. Free arm at side or out for balance

Feel: Weight pressing down on shoulder, core working to prevent rotation

Key Cues​

Primary Cues
  • "Elbow down and in" — keep it tucked to ribs
  • "Shoulders square" — don't rotate toward weight
  • "Weight on shoulder, not wrist" — let skeleton support it
  • "Brace core" — resist the rotation

Distance/Time Guide​

GoalDistance per SideTime per SideRest
Strength20-40m30-60s60-90s
Hypertrophy30-60m45-90s60s
Conditioning60-100m+90-180s+45-60s

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Core/ObliquesResisting rotation (anti-rotation)█████████░ 90%
ShouldersSupporting weight in rack position████████░░ 75%
Upper BackMaintaining upright posture under load███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
TrapeziusSupporting shoulder position███████░░░ 65%
ForearmsGripping weight (light)██████░░░░ 55%
BicepsAssisting rack position██████░░░░ 50%

Stabilizers​

MuscleRole
Rotator CuffStabilizes shoulder joint
Erector SpinaeMaintains upright spine
Serratus AnteriorScapular stability
Unique Benefit

This exercise trains anti-rotation — your core must prevent your torso from twisting toward the weight. This is critical for real-world strength and spine health.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rotating toward weightShoulders turn, torso twistsDefeats core purpose, less stabilityBrace core, keep shoulders square
Elbow flaring outElbow away from bodyShoulder strain, harder to controlTuck elbow down and in
Holding with wristWeight on wrist instead of shoulderWrist strain, arm fatigueRest weight on shoulder, relax wrist
Walking too fastLoss of controlForm breakdownSlow down, controlled pace
Leaning away from weightBody leans opposite sideCompensation, less core workStay vertical, brace harder
Most Common Error

Rotating shoulders toward the weight — this is your body's natural compensation. You must actively resist rotation to get the anti-rotation core benefit.

Self-Check Checklist​

  • Elbow tucked down close to ribs
  • Weight resting on shoulder, not held by wrist
  • Shoulders square — not rotating
  • Core braced throughout walk
  • Walking in straight line

🔀 Variations​

By Difficulty​

VariationHowWhen to Use
Static Rack HoldHold in place without walkingLearning rack position
Lighter Weight CarryUse light weightBuilding pattern
Shorter Distance10-20m walksStarting out

By Target​

TargetVariationChange
Max CoreHeavier weight, focus on not rotatingEmphasize anti-rotation
Shoulder EnduranceModerate weight, long distance60-100m
StrengthHeavy load, short distance15-30m max weight
BilateralDouble rack carryBoth arms loaded

📊 Programming​

Distance/Load by Goal​

GoalWeightDistance per SideSets per SideRest
StrengthHeavy15-30m4-590-120s
HypertrophyModerate30-60m3-460-90s
ConditioningLight-moderate60-100m+2-345-60s

Workout Placement​

Program TypePlacementRationale
Full-bodySupplementaryCore and upper back work
Upper bodyAfter main liftsDon't fatigue shoulders first
Kettlebell-focusedPrimary carryMain loaded carry
Core trainingPrimaryAnti-rotation focus

Progression Scheme​

How to Progress

Build distance first (30-50m per side), then add weight. When rack carry becomes easy, progress to overhead carry for a bigger challenge.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Static Rack HoldLearning proper rack position
Lighter Weight CarryBuilding pattern
Shorter DistanceManaging fatigue

Progressions (Harder)​

ExerciseWhen Ready
Double Rack CarryStrong single-arm base
Single-Arm Overhead CarryWant more shoulder challenge
Heavy Rack CarryMax strength focus
AlternativeWhen to Use
Single-Arm Farmers CarryLess shoulder demand, more grip
Single-Arm Overhead CarryMore shoulder stability challenge
Suitcase CarryAnti-lateral flexion focus

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder issuesPain in rack positionUse lighter weight or farmers carry
Wrist painStrain if holding with wristFocus on shoulder support, not wrist
Lower back issuesCompensation through spineLighter weight, focus on core bracing
Stop Immediately If
  • Sharp pain in shoulder or wrist
  • Inability to maintain rack position safely
  • Excessive rotation or loss of control

Safety Tips​

  • Learn proper rack position with a coach if possible
  • Start light — rack position is harder than it looks
  • Don't hold weight with your wrist — rest it on shoulder
  • If shoulder hurts, try farmers carry instead
  • Keep elbow tucked — flaring it out stresses shoulder

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderStabilization in rack positionModerate flexion🟡 Moderate
ElbowFlexed position maintenance~90° flexion🟢 Low
WristStatic neutral (if done correctly)Neutral🟢 Low
SpineResist rotationNeutral🟡 Moderate
Wrist Safety

If done correctly, the wrist should be neutral and relaxed. If your wrist hurts, you're holding the weight instead of resting it on your shoulder.

❓ Common Questions​

What's the difference between rack carry and farmers carry?

Rack carry has weight at shoulder level (anti-rotation core focus), while farmers carry has weight at hip level (grip and anti-lateral flexion focus). Both are valuable.

Should I use a kettlebell or dumbbell?

Kettlebell is ideal for rack position (designed for it). Dumbbell works but is less comfortable. Use what you have, but KB is preferred.

My wrist hurts during rack carries. What am I doing wrong?

You're holding the weight with your wrist instead of resting it on your shoulder. Let the weight rest on your shoulder/collarbone, not your hand.

How do I keep from rotating toward the weight?

Brace your core hard and actively think about keeping your shoulders square. Your obliques must work to prevent rotation — that's the point of the exercise.

📚 Sources​

Biomechanics & Muscle Activation:

  • McGill, S. (2015). Anti-rotation exercises and core stability — Tier A
  • ExRx.net — Tier C

Programming:

  • Kettlebell training protocols — Tier B
  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User wants core anti-rotation work
  • User needs upper back endurance
  • User has kettlebells available
  • User wants a less demanding carry than overhead

Who should NOT do this exercise:

  • Acute shoulder injury → Wait for recovery
  • Severe wrist issues (if they can't maintain neutral wrist) → Modify
  • Cannot achieve rack position comfortably → Work on mobility

Key coaching cues to emphasize:

  1. "Elbow down and in — tuck it to your ribs"
  2. "Weight on shoulder, not wrist"
  3. "Shoulders square — don't rotate"

Common issues to watch for in user feedback:

  • "My wrist hurts" → They're holding it wrong, not resting on shoulder
  • "I keep twisting" → Normal — cue to brace core harder
  • "My shoulder hurts" → Check rack position, might be too heavy

Programming guidance:

  • For beginners: 3 sets of 20-30m per side, light-moderate weight
  • For intermediates: 4 sets of 40-60m per side, moderate-heavy weight
  • For advanced: Heavy loads or long conditioning walks
  • Place AFTER main lifts — don't fatigue shoulders/core first
  • Great for kettlebell-focused programs as primary carry

Last updated: December 2024