Rickshaw Carry

Also called suitcase carry and one-arm carry.

Works

Forearms, plus abs, calves, glutes, hamstrings, lower back, quads and traps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.

1. Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.

Cues

• One weight, stand dead straight.
• Don't lean away from it.
• Switch hands halfway.

Common mistakes

• Leaning.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.