equipment

Dumbbell, Kettlebell

sets

3

reps

20-30 m per side

rest

60-90 sec

1. Place a heavy dumbbell or kettlebell beside one foot.
2. Stand tall with your feet about hip width apart.
3. Hinge at the hips and knees to grip the handle with a flat back.
4. Stand up by driving through your legs.
5. Set your shoulders level and brace your midsection.

1. Walk forward with short, controlled steps.
2. Keep your shoulders and hips level despite the one-sided load.
3. Resist leaning toward or away from the weight.
4. Continue for the set distance or time.
5. Set the weight down with a hinge, then repeat on the other side.

Breathe steadily throughout the carry rather than holding your breath.

• Stay square and level — the whole point is resisting the sideways pull.
• Take short steps rather than long strides.
• Keep the loaded shoulder pulled back and down.
• Keep your ribs down and midsection braced.
• Carry the same load for the same distance on both sides.

• Leaning away from the weight to counterbalance it.
• Letting the loaded shoulder drop toward the floor.
• Rounding the back when picking the weight up or setting it down.
• Carrying one side further or heavier than the other.
• Letting the weight swing into the leg while walking.

A loaded carry rather than a lifting range — measured by distance or time while staying level and upright.