Rickshaw Carry

What it is

This exercise involves lifting and carrying a specialized frame loaded with weight over a set distance. It is a full-body movement that primarily challenges your forearms and grip strength. You will also engage your core, legs, and upper back to stabilize the heavy load. This movement is excellent for building overall functional strength and muscular endurance.

Technique tips

• Lift by driving through your heels, keeping your back straight.
• Maintain a tall, upright posture with your chest lifted.
• Keep your head neutral, looking forward, not down.
• Take short, deliberate steps for better control and balance.
• Remember to breathe deeply and consistently throughout the walk.
• Lower the frame to the ground with control after each set.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.