Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- MechanicsCompound
- Force TypeIsometric
- Experience LevelBeginner
- Secondary Muscles
Abs, Hamstrings, Lower Back, Quads, Shoulders, Traps, Upper Back
Target Muscle Group
Forearms
Kettlebell Single Arm Racked Carry Overview
The kettlebell single arm racked carry is a variation of the farmers walk and a total body exercise used to primarily target the muscles of the core, forearms, and traps.
The kettlebell single arm racked carry loads the weight unilaterally to force your core to stabilize your spine during the carry.
The kettlebell single arm racked carry is part of the loaded carry exercise family tree, which are important foundational exercises you should try to incorporate into your workout programs.
Kettlebell Single Arm Racked Carry Instructions
- Grasp a kettlebell in one hand using a neutral grip and stand up straight.
- Clean the kettlebell to get into position.
- While maintaining an active shoulder position, hold the kettlebell in the front rack position and walk for a designated distance or amount of time.
Kettlebell Single Arm Racked Carry Tips
- When setting up for the lift, ensure you take a good deep breath to set your shoulder position. The weight will drive your shoulders into scapular depression so you want to ensure that your shoulders are set in a good position prior to lifting the weight.
- When performing a unilateral carry variation, ensure that you’re not leaning to one side as you complete the movement.
- Walk slowly and ensure a heel-toe pattern.
- Stabilize the weight and don’t allow it to drive you into overextension.
- Continue to breath throughout the exercise and don’t rely upon respiration for spinal stabilization.
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