Rack Carry (Kettlebell)

A loaded carry exercise where you hold a kettlebell at shoulder height in the racked position, building shoulder stability and core strength.

Instructions

1. Stand with your feet shoulder-width apart, holding a kettlebell at shoulder height in the racked position with the bell resting against your shoulder and forearm.
2. Keep your elbow tucked close to your body and your core engaged.
3. Maintain an upright posture with your shoulders packed and chest up.
4. Walk forward at a steady pace, maintaining the kettlebell position throughout.
5. Keep your eyes forward and your head in a neutral position.
6. Complete the desired distance or time duration with the kettlebell racked.
7. Switch the kettlebell to your opposite shoulder and repeat for the same distance.

Tips

• Keep the kettlebell racked firmly against your shoulder; do not allow it to shift or move excessively.
• Engage your core to maintain postural stability and prevent excessive spinal flexion.
• Pack your shoulders down and back to reduce upper traps tension.
• Breathe steadily throughout the carry; do not hold your breath.
• Maintain an upright, confident posture; avoid leaning or compensating with the opposite side.
• Start with a moderate distance and gradually increase as your stability and strength improve.
• This exercise builds tremendous shoulder and core stability, essential for overhead work.