Barbell front-rack carry
timed hold — reps are seconds
- Movement pattern:
- Carry
- Equipment:
- Barbell
- Level:
- Intermediate
- Primary muscle:
- Core
- Also works:
- Traps, Deltoids, Glutes
Technique
Bar racked on the front delts, elbows high, loose grip. Walk 15–25 meters in short even steps, bracing the trunk hard with the ribs pulled down.
Common mistakes
Elbows dropping, letting the bar roll forward and the upper back round.
Easier option: Farmer carry
Related exercises
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