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The Wheelbarrow Exercise: A Serious Conditioning Challenge

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Tired of the same old workouts? Are you looking to kick up your conditioning levels? Then you should try adding the wheelbarrow exercise complex to your workout routine. It offers you a serious challenge in terms of core strength, balance, and coordination, as well as upper body, lower body, and cardiovascular endurance.(1) Wheelbarrow exercises organized into complexes offer an excellent conditioning challenge that’s sure to please even the most ardent exerciser. Here’s how it works….

How To Do Wheelbarrow Exercise?

Video Source: How to do a Wheelbarrow Walk

The wheelbarrow exercise is a compound movement that works multiple muscle groups simultaneously. It is an excellent exercise for full-body conditioning and can be done with a partner or alone.

To do the wheelbarrow exercise, start in a push-up position with your feet on an elevated surface and your hands on the ground. Keeping your back straight, lower your hips until your thighs are parallel to the ground.

From here, have your partner pick up your feet and hold them while you walk forward on your hands. If you are doing the exercise alone, place your feet on a weight plate or other object that can be easily moved. As you walk forward, keep your back straight and hips low to maintain tension on the muscles.

Video Source: Wheelbarrow Exercise

benefits of Wheelbarrow Exercise.

  • Strengthen biceps and triceps.
  • Strengthen and stretch wrist.
  • Improve shoulder stability.
  • Strengthen upper-back, extensors of lower back and hips which is important for good posture.
  • Stabilizes bilateral coordination.
  • Improve coordination techniques include team work.


The wheelbarrow exercise is a great way to get a full-body workout, but there are a few things you should keep in mind before you start.

First, make sure you have a clear area to work in – you don’t want anything in your way when you’re trying to move the wheelbarrow.

Second, warm up thoroughly before starting the exercise, and be sure to stretch your arms and legs.

Third, be careful not to overdo it – this is a tough exercise, and you don’t want to hurt yourself.

Fourth, take breaks as needed – your body will let you know when it’s time to rest.

Fifth, stay hydrated throughout the workout.

Muscles Worked.

Wheelbarrow is a complete body workout which engage Side Shoulders, Front Shoulders, Upper Chest, Middle Chest, Upper Abs, Lower Abs, Left Obliques, Right Obliques, Transverse Abdominis and Lower Back.


Start with 3-5 sets then increase sets as per your capability.

Alternative of Wheelbarrow Exercise.

The alternative of wheelbarrow exercise is weighted wheelbarrow exercise.

Weighted Wheelbarrow


  1. Stand with your legs shoulder-width apart, arms at your sides and a weighted wheelbarrow in front of you.
  2. Bend at the knees, reaching down to grab the handles.
  3. Extend upwards while walking forward for a certain distance.

The weighted wheelbarrow is a total-body exercise that primarily focuses on strengthening the biceps and to a lesser degree, it also strengthens the abs, calves, chest, forearms, glutes, groin, hamstrings, hip flexors, lats, lower back – even the neck.

Bottom Line.

Wheelbarrow Exercise is also a perfect exercise for your babies and toddlers however you should keep in mind the steps and precautionary measures before start. Apart from exercise it is also important to follow a prefect diet plan for overall positive result.

+1 Source

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. We12BFit!—Improving Physical Fitness in 7–12-Year-Old Children With Developmental Coordination Disorder: Protocol of a Multicenter Single-Arm Mixed-Method Study;



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This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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