DB Front Rack Walk

Setup

Clean both dumbbells to the shoulders, resting the ends against the shoulder with a neutral or semi-supinated grip.

Execution

1. 1Rest the dumbbells against the front of the shoulders
2. 2Brace the core to resist leaning back
3. 3Walk with short, controlled steps
4. 4Keep elbows down and in, not flared
5. 5Lower to the shoulders, then to the floor with control at the end

Key cues

• Dumbbells stacked vertically against the shoulder
• Ribcage pulled down
• Elbows tucked, not winged out
• Walk tall, chin level
• Breathe steadily, don't hold your breath

Common faults

• Letting the dumbbells drift forward away from the shoulder
• Arching the back under the anterior load
• Flaring the elbows out to the sides
• Shrugging the traps excessively
• Losing rack position and needing to constantly readjust

Tweaks

• Single-arm version for an added rotational/anti-lateral-flexion challenge
• Combine with a walking lunge for a compound carry
• Increase load for strength or distance for conditioning

Muscles

Notes

STRENGTH/GPP carry: moderate-heavy load, short-moderate distance. Good substitute for lifters who find the KB rack uncomfortable on the wrist.

Sources

• How to do the Front Rack Carry correctly - HSN
• This 3-move kettlebell walking workout builds functional strength

Attribution: S&C canon