Elbows flare forward
Rack position lost; anterior deltoids take the load.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Carry · Full Body
Double KB Rack Carry
Coaching cues
- Both KBs in the rack position; walk for distance
- Elbows in; wrists straight; bells resting on forearms
- The bilateral rack challenges thoracic extension and core bracing
- Breathe into the chest — the bells compress the diaphragm
Common faults 2
Trunk rounds forward under the load
Thoracic kyphosis increases under the bilateral rack.
Overactive muscles
Pec minorUpper trapezius
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗