Double Rack Carry: Brace and Breathe Under a Heavy Load
Two bells in the rack at your shoulders. Brace, keep breathing and walk tall until you start to lean back.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Clean both to the rack
Fists at your collarbones, elbows tucked to your ribs, bells resting on your forearms.
- 2
Brace, then breathe
Tighten your trunk, then take small steady breaths without letting it go. Two bells press on your chest, so this is the hard part.
- 3
Stand tall
Ribs down, glutes tight, a straight line from ears to ankles.
- 4
Walk deliberately
Normal steps, eyes ahead, slow enough that the bells never bounce.
- 5
The test
When you start to lean back or gasp for air, the walk is done.
Watch for
- Leaning back, so your lower back takes the load.
- Holding your breath until you have to gasp.
- Elbows flaring and the bells hanging off your shoulders.
Questions
Why carry two kettlebells in the rack?
The load sits evenly on both sides, and the weight on your chest tempts you to lean back and press on your breathing. Standing tall under it trains the brace and the breath harder than one bell does.
How long should a double rack carry be?
Until your posture goes: you start to lean back or have to gasp. Set the bells down there.