Fierce45 Denver
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Breaking Down the Movements: Wheelbarrow

Working your lats, triceps, shoulders and abs, you're guaranteed to find that shake in Wheelbarrow. One of Fierce45’s foundation movements, we’re breaking down Wheelbarrow as Torrey demonstrates proper form in the video below.

Wheelbarrow has several different variations, including:

  • Traditional Wheelbarrow – Off the front of the machine, facing the front
  • Giant Wheelbarrow – Off the back of the machine, facing the front
  • Reverse Wheelbarrow – Off the front of the machine, facing the back
  • Giant Reverse Wheelbarrow – Off the back of the machine, facing the back
  • Flying Wheelbarrow – Doing the same Wheelbarrow movement on your toes, instead of your knees

We are going to break down traditional wheelbarrow, the most basic variation, and the best modification if some of the other variations are too challenging.  

Start with your hands gripping the sides of the front platform. Facing the front of the machine, come into a modified plank with your knees resting on the carriage around red line number one.

Like Torrey is doing in the video, keep your hips low and maintain one long line with your neck, spine, hips and knees as you slowly push the carriage away from the platform. Keeping your arms straight, move from your shoulders, not your hips.

As you slowly draw the carriage back toward the platform, squeeze your abs and keep your arms straight.

Technique Tips:

  • Maintain constant tension in your abs by keeping your shoulders behind your wrists when you draw the carriage back in. If you bring your body to rest over your wrists, you’ve lost the tension in both your arms and abs.
  • If you are starting to shrug your shoulders to help you draw the carriage back in or you find yourself letting your shoulders hover past your wrists, limit your range of motion.