Static Unilateral Farmer Carry March With Kettlebell
HOW: Get set-up with a kettlebell in only one hand holding it by your side near your pocket. Be sure to stay strong in your shoulder blade by pulling it slightly up and back to ‘pack’ your shoulder (see video for cues). While maintaining kettlebell position, slowly march in place. Focus on keeping your core tight and maintaining balance on one leg, then repeat on the other side.
FEEL: This should feel like a full body workout, especially your core. Your shoulders and shoulder blades will be working hard to maintain the kettlebell position while your core and lower body work hard to maintain optimal alignment and posture while marching in place. The hip as well as your obliques on the opposite side of the kettlebell will be working a bit harder, especially when balancing on that side.
COMPENSATION: Do not lose kettlebell position, do not compensate with a hip hike or pelvic drop when balance on one leg. Do not arch your back. Try to focus on staying as tall as possible with optimal posture.