{"id":4277,"date":"2018-10-11T21:44:15","date_gmt":"2018-10-12T01:44:15","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4277"},"modified":"2018-10-11T21:44:15","modified_gmt":"2018-10-12T01:44:15","slug":"how-to-single-arm-suitcase-front-rack-overhead-carry","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/how-to-single-arm-suitcase-front-rack-overhead-carry\/","title":{"rendered":"How to: [Single Arm] Suitcase, Front Rack, Overhead Carry"},"content":{"rendered":"<iframe loading=\"lazy\" id=\"_ytid_54794\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/mdOPHOkiq74?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>Carries! One of the 5(ish) critcal movements that all strength and functional coaches program regularly.<\/p>\n<p>We want to focus on a few things during our single side carries.<\/p>\n<ol>\n<li><strong>Maintain Posture!<\/strong>\n<ol>\n<li>Basically &ndash; keep your chest big, shoulders backish (don&rsquo;t squeeze the blades). Have a proud chest.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Don&rsquo;t lean!<\/strong>\n<ol>\n<li>If leaning away from kettlebell &ndash; correct to be straight. If you can&rsquo;t, it might be too heavy.<\/li>\n<li>If leaning torwards the kettlebell &ndash; correct to be straight. If you can&rsquo;t, again &ndash; it might be too heavy.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Keep your ribcage down!<\/strong>\n<ol>\n<li>This is a simple que to help prevent leans. Hold your abs if you are having a hard time.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><strong>SUITCASE CARRIES<br>\n<\/strong>&ndash; Do NOT let the kettlebell touch your side. If you cannot walk without maintaining proper posture, its too heavy. Ditch the Ego.<\/p>\n<p><strong>FRONTRACK CARRIES<br>\n<\/strong>&ndash; Keep your hand with the bell about neck deep on your chest. If you can&rsquo;t walk without leaning or letting the kettlebell roll, its too heavy.<\/p>\n<p><strong>OVERHEAD CARRIES<br>\n<\/strong>&ndash; Almost everyone will either have poor wrist control OR a lean. Punch to the sky to keep that wrist control \/\/ Control the lean by using your core to pull your ribcage down.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carries! One of the 5(ish) critcal movements that all strength and functional coaches program regularly. We want to focus on a few<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/how-to-single-arm-suitcase-front-rack-overhead-carry\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81,80],"tags":[],"class_list":["post-4277","post","type-post","status-publish","format-standard","hentry","category-how-to","category-skills"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4277","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=4277"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4277\/revisions"}],"predecessor-version":[{"id":4285,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4277\/revisions\/4285"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4277"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4277"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}