Rickshaw Carry
The Rickshaw Carry primarily targets your Forearms, with support from Abdominals, Calves, Glutes, Hamstrings, Lower Back, Quadriceps, Traps. It is best suited to intermediate lifters.
Intermediate level · Equipment: Other · Compound
Primary muscles: Forearms Secondary muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
How to perform Rickshaw Carry
- Step 1. 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.
- Step 2. 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.
Frequently asked questions
What is the primary benefit of the rickshaw carry?
This movement primarily targets grip strength and forearm endurance. The neutral grip and elevated handles allow for heavy loading with less spinal shear than a traditional deadlift.
How should I position my body during the movement?
Maintain a tall posture with your shoulders retracted and down. Keep your core braced and take short, quick steps to maintain stability while under load.
What are common mistakes to avoid during this exercise?
Avoid letting the shoulders slump forward or allowing the weights to swing excessively. Do not look down at your feet, as this can compromise spinal alignment.
What is a good alternative if a rickshaw frame is unavailable?
Farmer's walk handles or heavy dumbbells are effective substitutes. Both options provide the same neutral grip and focus on grip strength and postural control.
How should I program the rickshaw carry for strength?
Perform 3 to 4 sets of 20 to 40 meters with a heavy load. Focus on maintaining a crush grip and consistent pace throughout the entire distance.
Sample sets & reps for Rickshaw Carry
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Forearms exercises
- Bottoms-Up Clean From The Hang Position — kettlebell
- Cable Wrist Curl — cable
- Dumbbell Lying Pronation — dumbbell
- Dumbbell Lying Supination — dumbbell
- Finger Curls — barbell
Want a workout that includes Rickshaw Carry and 870+ other exercises? Try the AI Planner — 2 weeks free