How to do the Front-Rack Carry
Step by step
- Clean or lift the weights up to your shoulders in a front-rack position, elbows tucked in.
- Stand tall with the weights resting close against the front of your shoulders.
- Brace your trunk and take short, controlled steps.
- Keep your torso upright and ribs down - do not lean back to counter the load.
- Walk your distance, then lower the weights under control.
The thing people get wrong
Keep the weights pinned to your shoulders so your arms rest and your core does the bracing work each step.
Coaching cue
Keep your elbows tucked in close instead of letting them drift out to the sides.
Make it easier or harder
- Easier: Carry one weight racked at the shoulder with the other hand free.
- Harder: Go heavier or walk a longer distance.
Muscles worked
- Primary: Core, Upper Back
- Secondary: Front delts, Traps, Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.