Rack and Overhead Carries

Carrying routes with a light load held in the rack position (at shoulder height) and with the arm locked out overhead. The goal is to keep the torso upright and the shoulder stable while walking, a core and shoulder workout with real carry-over to daily life.

How to play

1. Partner pre-test: back against the wall, arms overhead; anyone who cannot touch the wall with the backs of the hands without arching the lower back will do the rack carry only (3 min).
2. Teach the rack position: kettlebell resting on the forearm, elbow tucked and wrist straight (2 min).
3. Single-arm rack carry along 15-meter lanes: down with one arm, back with the other; 4 trips (5 min).
4. Overhead carry: arm locked next to the ear and eyes forward; the partner walks alongside watching the load (6 min).
5. Combo: rack carry down and overhead carry back; finish with partner feedback on how upright the torso stayed (4 min).

Rules

• Walk slowly and never run; if the arm bends, lower the load under control.
• The partner always walks beside the carrier, never in front.
• Lanes are at least 6 feet apart.
• Use loads of no more than 18 lb overhead.

Variations

Adaptations

• Wheelchair users: hold the load overhead while a partner pushes the chair along the route.
• Shoulder injury: only does the rack carry or a carry with the load at hip height.
• Visual impairment: walks along a guide rope or holding the partner's arm.

Learning goals

• Hold trunk posture under uneven loads.
• Improve shoulder stability in overhead positions.
• Choose the type of carry based on a mobility pre-test.

Equipment for a class of 25

• kettlebells: 10
• medicine ball: 5
• cones: 20

Teacher tip

If there are not enough kettlebells, a half-gallon water bottle held overhead is already a good stability challenge for beginners.

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