Rickshaw Carry
A strongman carry where you deadlift the handles of a loaded rickshaw frame and walk it forward. The frame's wheels roll behind you, so it hammers grip, traps and leg drive with less balance demand than a farmer's walk.
Primary muscles
- Forearm Flexors
- Traps (Trapezius)
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Obliques
- Calves (Gastrocnemius)
- Hamstrings
- Sets
- 3–5
- Duration
- 15–30 m
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in the centre of the loaded rickshaw frame, feet hip-width, and grip the handles at your sides.
Brace and drive through the heels to deadlift the handles to your hips, chest and head up.
Start walking immediately with brisk, controlled steps.
Keep the arms long, shoulders back and the frame level as it rolls behind you.
Stop at the finish and lower the frame with a flat back.
Breathing: Take short, steady breaths while keeping the trunk braced.
Coaching tips
Crush the handles
Chest up, eyes forward
Quick, short steps
Common mistakes
Leaning back into the frame
Starting to walk before the lift is locked out
Letting the shoulders round forward
Taking long, bouncing strides
Safety notes
Lift and lower the frame like a deadlift with a neutral spine.
Keep the path clear and stop before your grip fails.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.