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.
- Clean one kettlebell to the rack position while swinging the other to the farmers hold.
- 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.
- 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.
- While completing the walk, ensure that the glutes and abs remain contracted and the posture upright and neutral. The walk will look stiff.