How to Do Rickshaw Carry
Start and end of one clean rep of Rickshaw Carry.
Quick facts
| Primary muscle | Forearms |
|---|---|
| Secondary muscles | Core, Calves, Glutes, Hamstrings, Quads, Back |
| Equipment | Machine |
| Category | Strongman |
How to perform 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
- Forearms (primary): controls your grip and keeps the wrist steady under load.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
- Quads (secondary): extends the knee to drive squats, lunges and jumps.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Move slowly and let the wrist travel through its full range instead of bouncing at the ends.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Brace hard and keep a neutral spine; loaded odd-object work punishes a loose torso fast.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Loading so heavy the wrist collapses instead of moving through a clean range.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Letting the torso round the moment the object leaves the floor.
Frequently asked questions
What muscles does Rickshaw Carry work?
Rickshaw Carry mainly works the forearms, with the core, calves, glutes, hamstrings, quads, back helping as secondary movers.
What equipment do I need for Rickshaw Carry?
Rickshaw Carry needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Rickshaw Carry?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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