Setup & Positioning
- Choose two heavy dumbbells, kettlebells, or farmer’s carry handles.
- Stand tall with the weights at your sides, palms facing in.
- Engage your core, keep shoulders back and down, and look straight ahead.
Key point: “Think tall and tight—this is a walking plank.”
Execution
- Pick up the weights with proper deadlift form—hinge at the hips, neutral spine.
- Walk forward in a controlled manner, taking steady, short-to-moderate steps.
- Maintain upright posture, avoiding side-to-side sway.
- Continue for the set distance or time, then set the weights down safely.
Where You Should Feel It
- Forearms and grip working hard to hold the weight
- Core bracing to keep posture tall
- Upper back and traps engaged to stabilize
Where You Shouldn’t Feel It
- Lower back strain from leaning or rounding
- Shoulder discomfort from shrugging excessively
- Wrist pain from awkward grip angles
Breathing
"Breathe steadily throughout the carry—don’t hold your breath unless using short, heavy bursts."
Common Mistakes to Avoid
- Slouching or leaning forward – Keep chest up, shoulders back.
- Letting weights swing – Keep them steady at your sides.
- Overstriding – Short, controlled steps are safer and more stable.
- Dropping the weights without control – Always set them down properly.
