Rickshaw Carry
Muscles worked
Instructions
- 1Position 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.
- 2Immediately 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Rickshaw Carry
The rickshaw carry is a loaded carry exercise where you walk while pushing or pulling a weighted frame using side handles, heavily challenging grip, traps, and core bracing over the duration of the walk. Unlike a classic farmer's walk where loads hang at the sides of the body, the rickshaw frame demands a different grip and stronger core engagement to stay stable. It's an excellent functional exercise borrowed from strongman training to build grip strength, endurance and posture under load.
check_circleBenefits
- check_circleBuilds exceptional grip endurance
- check_circleStrengthens the traps and core over a sustained duration
- check_circleImproves posture and stability under load while moving
- check_circleA highly functional exercise that transfers well to daily life and other sports
lightbulbExecution tips
- lightbulbStart with a moderate load to learn how to balance the frame
- lightbulbKeep the torso upright and eyes forward throughout the walk
- lightbulbBreathe steadily, don't hold your breath under load
- lightbulbLower the frame to the ground in a controlled way at the end
warningCommon mistakes
- warningToo heavy a load that breaks posture from the first steps
- warningRounded back or head dropping during the walk
- warningOverly fast, sloppy steps that destabilize the frame
- warningDropping the frame abruptly instead of setting it down smoothly
helpFrequently asked questions
Does the rickshaw carry replace the farmer's walk?expand_more
They're complementary variations: the rickshaw demands more core bracing and a different grip style.
How far should I walk?expand_more
Between 15 and 30 meters is usually enough for solid grip and posture work.
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