Dumbbell Farmer Walk

1. Select the appropriate weight: Choose dumbbells or kettlebells. Ensure you can grip the weight firmly and that it is challenging but manageable to maintain good form.

2. Prepare your stance: Position yourself between the weights with feet hip-width apart.

3. Grip and lift: Bend at the hips and knees to grip the handles. Engage your core and flatten your back. Lift by driving through your heels and straightening your knees and hips.

4. Secure your grip and stance: Once upright, ensure your grip is secure and that you're standing tall with shoulders back and chest up.

5. Walk: Begin walking forward with short, quick steps. Brace your core to prevent swinging of the weights and maintain a straight posture.

6. Continue and finish: Walk the pre-determined distance or for the set duration, keeping a steady pace and balance. At the end, carefully lower the weights to the ground by bending at the hips and knees.

7. Rest and repeat: Rest as necessary and repeat for the desired number of sets.

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