Unilateral Farmer Carry With Kettlebell

  • HOW: Pick up and hold a kettlebell tightly with one hand. Stiffen up your upper body and core and then proceed to take slow forward steps and backwards for the distance/time prescribed.
  • FEEL: Be sure to ‘pack’ your shoulder by trying to rotate your tricep into your armpit. Your elbow will be slightly bent and be sure to hold the kettlebell slightly away from your body. If someone were to walk up and try to push you over from any direction, you should be stiff enough to resist it.
  • COMPENSATION: Resist against leaning over side-to-side or forward/back. Don’t let your back bend or arch. Don’t let your pelvis move too much while walking.

Exercise Library