GymPlan AIRickshaw Carry
Rickshaw Carry is an intermediate compound strongman that mainly works your forearms, with help from your abs, calves, glutes, hamstrings, lower back, quads and traps.
How to do the rickshaw carry
- 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.
- 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Exercises that train the same main muscle.
FAQ
What muscles does the rickshaw carry work?
It mainly works your forearms; your abs, calves, glutes, hamstrings, lower back, quads and traps assist.
How many sets and reps of rickshaw carry should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the rickshaw carry good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.