One move
Farmer's Carry
How to read ahead. Do to go one move at a time.
Hold dumbbells at your sides, walk with tall posture, braced core, shoulders back. Short powerful steps. Grip and posture gold.
Option. Lighter bells or just practice walking tall. Iron pumper: heavier load, longer distance, or suitcase (one side) for anti-lateral flexion. Tall posture over maximal weight. Set the bells down if the shoulders shrug, the walk gets loud, you dome, leak, or feel pelvic heaviness.
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1
Hold a dumbbell in each hand at your sides.
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2
Stand tall with shoulders back and core braced.
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3
Take short, powerful steps while keeping your posture perfect.
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4
Walk for the desired distance or time.
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5
Keep your gaze forward and breathing steady.
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6
Set the weights down with control when finished.