Setup & Positioning
- Choose a heavy dumbbell, kettlebell, or similar weight.
- Stand tall with the weight in one hand at your side, palm facing in.
- Keep shoulders level, core braced, and feet about hip-width apart.
Key point: “The goal is to walk without letting the weight pull you to the side—stay perfectly upright.”
Execution
- Pick up the weight with proper deadlift form—hinge at the hips, neutral spine.
- Begin walking forward with small-to-moderate steps, maintaining tall posture.
- Avoid leaning toward or away from the weight.
- Walk for the set distance or time, then set the weight down safely.
- Switch sides and repeat.
Where You Should Feel It
- Grip and forearms holding the weight
- Obliques and deep core muscles resisting side bend
- Upper back and traps stabilizing the load
Where You Shouldn’t Feel It
- Lower back strain from twisting
- Shoulder discomfort from shrugging
- Neck tension from craning forward
Breathing
"Breathe steadily throughout—avoid holding your breath except for very short, heavy carries."
Common Mistakes to Avoid
- Leaning toward or away from the weight – Stay vertical.
- Swinging the weight – Keep it close to your side.
- Overstriding – Shorter, controlled steps are more stable.
- Dropping the weight without control – Always set it down safely.
