Rickshaw Carry
How to do the Rickshaw Carry
- 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.
- 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.
How to program the Rickshaw Carry
Sets and reps
As a compound movement, the Rickshaw Carry responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Rickshaw Carry is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Rickshaw Carry into a plan
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Frequently asked questions
What muscles does the Rickshaw Carry work?
The Rickshaw Carry primarily targets the Forearms. It also recruits the Abdominals, Calves, Glutes, Hamstrings, Lower Back, Quadriceps, Traps as supporting muscles.
What equipment do I need for the Rickshaw Carry?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Rickshaw Carry should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
