Setup & Positioning
- Choose a dumbbell, kettlebell, barbell, or other stable load.
- Press the weight overhead until your arm is fully extended, bicep close to your ear.
- Keep your wrist straight, elbow locked out, and shoulder active—not shrugged.
- Core engaged, ribs down, and feet hip-width apart.
Key point: “Think of stacking your wrist over elbow, over shoulder, over hip—everything in one line.”
Execution
- Start walking forward with small, steady steps.
- Keep the weight directly overhead without letting it drift forward or back.
- Maintain a tall posture and resist leaning to either side.
- Walk for the set distance or time, then lower the weight safely.
- Switch arms and repeat.
Where You Should Feel It
- Shoulder and upper back muscles stabilizing the load
- Core and obliques keeping your torso upright
- Grip and forearm lightly engaged for control
Where You Shouldn’t Feel It
- Lower back from overarching
- Neck strain from shrugging
- Elbow discomfort from locking in a poor position
Breathing
"Breathe steadily—avoid holding your breath unless using a very heavy load for short distances."
Common Mistakes to Avoid
- Letting the weight drift forward or back – Keep it stacked over your body.
- Overarching the lower back – Ribs down, abs tight.
- Shrugging the shoulder excessively – Keep it engaged, not jammed upward.
- Moving too fast – Controlled walking maintains stability.
