Rickshaw Carry
Rickshaw Carry is a strongman endurance - loaded frame carry exercise involving Forearm muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm muscles
- Secondary muscles
- Abdominals, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Erector spinae, Quadriceps, Trapezius
- Exercise type
- Strongman endurance - loaded frame carry
Exercise technique
- Frame
Load both sides equally and place the frame at the starting line.
- Position
Step into the center of the frame and balance between the handles.
- Grip
Bend your hips and knees and grasp both handles fully.
- Lift
Keep your back long and push into the floor with your legs to lift the frame.
- Walk
Move straight forward with short, quick, controlled steps.
- Torso
Keep your chest upright and limit side-to-side frame swinging.
- Set down
Stop at the finish, then bend your hips and knees to lower the frame to the floor.
Key technique points
- Stay on the centerline of the frame.
- Secure the plates.
- Use short steps.
- Grip both handles evenly.
- Breathe throughout the carry.
- Stop walking before lowering.
Common mistakes
Uneven load
Do not leave one side of the frame heavier.
Long strides
Do not take large steps that make the corners swing.
Leaning sideways
Do not tilt your torso to one side during the carry.
Stepping onto the frame
Do not place your feet where they will strike the inside edges.
Hard release
Do not drop the implement without control when your grip fails.
Tight, fast turn
Do not change direction without allowing for the frame's turning space.
Frequently asked questions
Rickshaw Carry: why is “Uneven load” a mistake?
Do not leave one side of the frame heavier.
Rickshaw Carry: why is “Long strides” a mistake?
Do not take large steps that make the corners swing.
Rickshaw Carry: why is “Leaning sideways” a mistake?
Do not tilt your torso to one side during the carry.
Rickshaw Carry: why is “Stepping onto the frame” a mistake?
Do not place your feet where they will strike the inside edges.
Rickshaw Carry: why is “Hard release” a mistake?
Do not drop the implement without control when your grip fails.
Rickshaw Carry: why is “Tight, fast turn” a mistake?
Do not change direction without allowing for the frame's turning space.
What should I focus on when doing Rickshaw Carry?
Stay on the centerline of the frame. Secure the plates. Use short steps. Grip both handles evenly. Breathe throughout the carry. Stop walking before lowering.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.