Weighted or loaded carries are an absolutely fantastic addition to any quality training program and they pay you huge fitness dividends for your time invested. Kettlebells are great tools to perform loaded carries as their design makes them very convenient to learn and perform these moves allowing smooth transition to various holding positions from which to do these highly productive and meaningful exercises.
Check out an entire workout designed around just doing Kettlebell And Sandbag Carries that challenges every muscle in your body and is fun to perform as well!
Getting The Kettlebell To The Rack Position
But first, let’s go over getting that kettlebell from the ground into that pesky rack position so that you can carry it around and do all kinds of productive, fun movements with it to accelerate you to your fitness goals!
Pick up & lower the kettlebell back to Mother Earth using good form meaning using your hips to drive the kettlebell upward into the rack position with no outward arc so as to minimize the kettlebell landing roughly against your forearm.
This is known as “cleaning” the kettlebell to the rack position. Don’t “muscle” the kettlebell up with your arms and upper body, just make sure your feet are rooted to the ground and drive through your heels in conjunction with your hips powering forward.
If done properly, the hip drive provides all the momentum needed to put the kettlebell in the rack position.
Guide the kettlebell straight up your body once it clears your crotch on the way up avoiding chasing the kettlebell‘s outward arc and pulling it back into your body at the top of the clean which will result in a bumpy landing of the kettlebell against your forearm.
Once the kettlebell clears your hips on the way up, your hand is just going to race and beat the kettlebell to the top rotating around the handle to secure it in the rack position.
Avoid having a “death grip“ on the kettlebell handle once the kettlebell clears your hips on the way up. Let your hand loosen on the handle as it rotates and re-grip at the top – your thumb ending up pointing toward your throat in the final rack position.
You can always do a two-handed or “cheat clean” to get the kettlebell in the rack position if you are having initial difficulty performing a standard kettlebell clean to the rack position. So don‘t worry if your clean isn‘t smooth right off the get go as there is no law against using two hands to get to the rack position as you are getting your practice reps in learning the standard kettlebell clean!
Check out this video link to help you get that kettlebell in the rack position without blowing your skull as demonstrated by your’s truly.
Ok, now that you know how to “rack” the kettlebell – Here’s how to do the simple, yet mighty kettlebell rack carry:
Tips And Guidelines:
Make sure to Properly Warm Up before ramping up to more intense exercise
Walk with a tall spine (straight,upright posture)
Don’t crane your neck forward
Don’t let your elbow flare out away from your body – keep it connected to your side as if it were fused to your body when holding the kettlebell
Keep your shoulders back, down and NOT rounded forward
Take small, quick steps
Take short, rhythmic breaths in through the nose and out through the nose or mouth
Brace your abs while performing this exercise (pretend someone is about to punch you in the gut- that’s bracing.)
Make sure you do walk the same distance on each side to keep your workout balanced
Start out with a moderate weight and do rounds of 50 steps(challenge yourself,but increase the distance if using lighter weight and decrease the distance if using a heavier weight. Mix it up, but don’t use bad form!
Ladies start with a 12 kg or 16kg kettlebell. Men try a 20 kg or 24kg. Scale the weight up or down based on how challenging it is for you, but choose a weight that will not compromise good form/technique.
So include this incredibly useful and powerful exercise into your fitness program as it is simple to perform, highly challenging and will make you feel and look awesome without a big time investment. It’s that good!
Enjoy this great exercise & work it into your kettlebell workout routine often as it is simple to learn, challenging and maximizes your workout time- Oh and your body will thank you!
Stay Well! Take Action! Be Consistent! Train and Eat Smart! Get rid of the people and situations that are Drains and Pains in Your Life! Value your loved ones and friends and get out and have some active, safe fun!
Mark Mellohusky (Mellow-Husky)
I Eat T-Bone Steaks and Walk Around With Kettlebell Weights
Seven Stars Fitness