What equipment do you need for the front rack carry?

You need kettlebell to do the front rack carry.

What is a good front rack carry?

For men, a good front rack carry is about a 32 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 106 lb. For women, the standards run from about 10 lb to 106 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Kettlebell

Front Rack Carry

How to do the front rack carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Advanced
Logged as: Timed
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Kettlebell exercises

How to do it

Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.

1Brace your midsection and keep your torso tight; you should feel deep tension in your abs
2Maintain a tall posture and brace your core; you should feel your grip, shoulders and core working
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't lean to one side or let your shoulders slump; avoid holding your breath
Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The front rack carry mainly works the forearms and upper traps, with the upper abs, obliques, front delts, side delts, triceps, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.