Forearms · Compound movement

Rickshaw Carry

A compound exercise that targets the forearms with secondary work in traps, quads, glutes, hamstrings, abs, calves. Performed with bodyweight.

Primary muscle

Forearms

Secondary muscles

Traps, Quads, Glutes, Hamstrings, Abs, Calves

Equipment

Bodyweight

Difficulty

Advanced

How to perform the Rickshaw Carry

Step inside the rickshaw frame, hinge to grip the handles at your sides, hips back and chest up with a flat back.
Brace hard and drive the frame up with the legs, letting the neutral handles sit in a strong, stacked position at arm’s length.
Walk with short, controlled steps, keeping the frame from rocking front-to-back by staying braced and moving smoothly rather than lurching.
Hold a firm grip and keep the shoulders packed down; the frame’s length makes it swing if you let the torso twist.
Carry for the target distance or time, lower under control, and record the weight loaded on the frame with the distance or time covered.

Suggested working range: 1–5 reps. Default progression: manual.

•Letting the frame rock front-to-back because the torso twists instead of staying square and braced.
•Rounding the back on the pick-up rather than hinging with a flat back and driving up with the legs.
•Letting the shoulders roll forward as the grip fatigues, which tips you into the load.
•Lurching in long, uneven strides instead of moving the frame with smooth, short steps.