equipment

Dumbbell, Kettlebell

sets

3-4

reps

30-40 m or 30-45 sec

rest

90 sec

1. Place a heavy dumbbell or kettlebell on each side of you.
2. Stand between them with your feet about hip width apart.
3. Hinge at the hips and knees to grip both handles with a flat back.
4. Stand up by driving through your legs, keeping your chest up.
5. Set your shoulders back and down and brace your midsection.

1. Walk forward with short, controlled steps.
2. Keep your torso upright and your shoulders pulled back.
3. Keep the weights from swinging into your legs.
4. Continue for the set distance or time.
5. Set the weights down by hinging at the hips with a flat back.

Breathe steadily and continuously while walking. Do not hold your breath for the whole carry.

• Stand tall — do not let the load pull your shoulders forward.
• Take short steps rather than long strides.
• Keep your ribs down and your midsection braced.
• Pick the weights up and set them down with a proper hinge.
• Choose a clear path before you start walking.

• Rounding the back when picking the weights up or putting them down.
• Letting the shoulders slump forward under the load.
• Taking long strides and swinging side to side.
• Dropping the weights carelessly at the end of the set.
• Holding the breath for the entire carry.

This is a carry, not a lifting range — the working measure is distance or time under load while holding a tall, braced posture.