Rickshaw Carry
Rickshaw Carry is an excellent exercise for building strength and endurance. It requires you to lift a weighted frame and move quickly with it, while keeping your back straight and chest up. The exercise engages your legs, core, and arms, and is a great way to challenge yourself and increase your physical fitness. To do a Rickshaw Carry, start with the frame at the starting point and load it with the appropriate weight. Stand in the center of the frame, grip the handles, and drive through your heels to lift it. Walk briskly with quick, controlled steps and bring the frame to the ground when you reach the end point.
Type:
Strongman
Muscles Used:
Forearms
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Builds strength and endurance
- Engages your legs, core, and arms
- Helps challenge yourself and increase physical fitness
- Improves posture and balance
- Teaches proper form and technique
- Allows you to lift heavier weights safely
- Increases power and explosiveness
- Improves coordination and agility
- Helps burn fat and calories
Step by Step Instructions For Rickshaw Carry
- Place the frame at the starting point and add the correct amount of weight.
- Stand in the center of the frame and grip the handles firmly.
- Drive through your heels to lift the frame off the ground, making sure to keep your chest and head up and your back straight.
- Start walking briskly with quick, controlled steps while still holding onto the frame.
- Keep your chest up and head forward as you continue to walk.
- Remember to breathe throughout the exercise.
- When you reach the end point, carefully lower the frame back to the ground.
Warm Up Tips
- Start with a dynamic warm-up to prepare your muscles for the exercise. This can include exercises such as jogging in place, high knees, and arm circles.
- Perform some stretching exercises to loosen up your muscles. Focus on stretching your legs, core, and arms to prepare them for the movements involved in the Rickshaw Carry.
- Practice proper form and technique before adding weight to the frame. This will help you avoid injury and ensure that you are using the correct muscles during the exercise.
- Gradually increase the weight of the frame over time to challenge yourself and continue making progress. Start with a weight that is comfortable for you and gradually add more as you become stronger and more confident.
- Stay hydrated throughout your workout to prevent dehydration and maintain optimal performance. Drink water before, during, and after the exercise to replenish fluids lost through sweating.
- Listen to your body and take breaks as needed. If you start to feel fatigued or experience discomfort, it's important to rest and recover before continuing with the exercise.
- After completing the Rickshaw Carry, cool down with some light stretching exercises to help your muscles relax and prevent stiffness or soreness.
Rickshaw Carry Safety Tips
- Warm up before attempting the Rickshaw Carry to prevent injuries. Stretch your legs, arms, and back to prepare your muscles for the exercise.
- Always start with the appropriate weight for your fitness level. Gradually increase the weight as you become stronger and more comfortable with the exercise.
- Position the frame correctly before lifting. Make sure it is stable and secure to avoid any accidents or injuries.
- When lifting the frame, maintain proper form. Keep your chest and head up, and your back straight. This will help protect your spine and prevent strain on your lower back.
- Engage your core muscles throughout the exercise to provide stability and support for your back.
- Take quick, controlled steps while walking with the frame. Avoid rushing or taking uneven steps, as this may lead to loss of balance or tripping.
- Continue breathing throughout the exercise. Take deep breaths to supply oxygen to your muscles and maintain your energy levels.
- Listen to your body and stop if you experience any pain or discomfort. Do not push through the pain, as this may lead to injuries.
- Practice proper lifting and lowering techniques. Bend your knees and use your leg muscles to lift and lower the frame, rather than relying solely on your back and arms.
- Always bring the frame to the ground gently and with control. Avoid dropping it or letting it slam
Incorporating Into Other Workouts
Incorporating the Rickshaw Carry into your workouts can be a great way to add variety and challenge to your routine. Here are a few ways you can incorporate this exercise type into your workouts:
1. Strength Training Circuit: Include the Rickshaw Carry as one of the stations in a circuit workout. Alternate between the Rickshaw Carry and other strength exercises such as squats, lunges, and overhead presses. Perform each exercise for a set amount of time or number of repetitions before moving on to the next station.
2. HIIT Workout: Incorporate the Rickshaw Carry into a high-intensity interval training (HIIT) workout. Perform the exercise for a set amount of time, such as 30 seconds, followed by a short rest period. Repeat the cycle for multiple rounds, alternating the Rickshaw Carry with other cardio and strength exercises.
3. Functional Training: Use the Rickshaw Carry as part of a functional training session. This type of training focuses on movements that mimic real-life activities. Incorporate the Rickshaw Carry into a circuit that includes other functional exercises, such as farmer's walks, sled pushes, and kettlebell swings.
4. Endurance Training: Include the Rickshaw Carry as a component of your endurance training. Perform multiple sets of the exercise, walking briskly with controlled steps for a set distance or time. Gradually increase the weight or distance as your endurance improves.
Remember to always start with a weight that is appropriate for your fitness level and gradually increase the