Rack Carry

How to do it

Pick up the bells and bring them to your shoulders — fists at collarbones, elbows tucked tight to your ribs, bells resting on your forearms. This is the "rack" position. Brace your core hard, then breathe steadily behind the brace. Walk with deliberate steps. The bells should not bounce.

Why it's good for runners

The rack position presses the bells against your chest, which forces you to brace your core while still breathing. That's the same skill your trunk needs to hold posture through hours of running without holding your breath every time things get hard.

Common mistakes

Elbows flaring out wide turns the rack into a shoulder press — keep them tucked. If you find yourself holding your breath until you have to gasp, slow down and practice breathing without losing the position.