Kettlebell Front Rack Carry
The Kettlebell Front Rack Carry primarily works the Anterior Deltoid, Rectus Femoris, Trapezius (Upper), with secondary activation of the Lateral Deltoid, Quadratus Lumborum, Vastus Lateralis and stabilizer support from the Erector Spinae, Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a kettlebell compound exercise at intermediate difficulty.
Walk while holding a kettlebell at shoulder height in the front rack position.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Rectus Femoris, Trapezius (Upper) |
| Secondary | Lateral Deltoid, Quadratus Lumborum, Vastus Lateralis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Quadratus Lumborum (core)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Walk forward with controlled steps while maintaining upright posture. Keep shoulders level and core braced throughout movement. Comments: Perform equal reps on each side. Maintain tension throughout the hold.
Alternative Exercises
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