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Rickshaw Carry

AdvancedStrengthTier T3

You stand inside a loaded rickshaw frame and grip its two handles. You drive through your heels to lift the frame, keep your chest and head up with a straight back, and walk with it.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Position the frame at the starting point and load it with plates. Keep the hip-hinged starting grip on the frame's floor-resting legs, then walk with the frame fully lifted and lowered back down at the end point.
  1. A man standing inside a loaded steel carrying frame, hips hinged back, gripping its two handles.

    Step 1 of 4

    Stand centered inside the loaded frame, hinge at the hips with your back flat, and grip the two fixed handles, ready to drive through your heels.

  2. The same man mid-stride, standing tall, carrying the loaded frame forward with all four of its legs off the floor.

    Step 2 of 4

    Rise to a tall, upright stance and walk briskly forward with quick, controlled steps, keeping your chest up and head forward while you continue breathing.

  3. The same man at the end point, hips hinged, lowering the loaded frame's legs back down onto the floor.

    Step 3 of 4

    At the end point, hinge back at the hips with your back flat and lower the frame with control until all four of its legs rest back on the floor.

  4. A man standing inside a loaded steel carrying frame, hips hinged back, gripping its two handles.

    Step 4 of 4

    Stand centered inside the loaded frame, hinge at the hips with your back flat, and grip the two fixed handles, ready to drive through your heels.

Breathing

  • Continue breathing normally throughout the walk ("make sure you continue breathing").

Safety Information

Keep the back flat and drive up through the heels, not the lower back, when lifting the loaded frame from the floor. If you have a low-back, hip, knee, shoulder, or wrist problem, high blood pressure, are pregnant, or have had recent surgery, ask a health professional before attempting a heavy loaded carry like this. Stop and set the frame down with control immediately if you feel sharp pain, a sudden loss of grip, or the frame beginning to tip or swing unpredictably. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.