Venatus Strength and Conditioning

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KB Rack/Farmer Mixed Carry

Carries are a great core exercise and build all over strength.  When performing this carry it is easiest to use a kettlebell for the rack position weight, however the farmer’s carry side can be performed with other weight implements to include: dumbbells, barbells, sandbags, kettlebells, and weight plates.  The farmer’s carry side should always be heavier than the rack side unless a heavier weight is unavailable.  To complete this mixed carry correctly see the video and description below.

  1. Clean one kettlebell to the rack position while swinging the other to the farmers hold.
  2. Adjust your posture so the shoulders are back, the head is in a forward neutral position, and contract all the core muscles paying special attention to the glutes and contraction of the abs.
  3. Walk with one kettlebell in the rack position and one kettlebell in the farmer’s position for the prescribed distance before switching the weights and position.
  4. While completing the walk, ensure that the glutes and abs remain contracted and the posture upright and neutral.  The walk will look stiff.