Kettlebell Single-Arm Farmer Walk

1. Stand with feet shoulder-width apart with a kettlebell on the floor to your side.

2. Squat slightly to reach down and grip the kettlebell handle with one hand. Ensure your back is straight, core is tight, and shoulders are squared.

3. Lift the kettlebell by extending your hips and knees, returning to a standing position with the kettlebell by your side. Keep your arm straight, and ensure that your shoulder is not slumped.

4. Begin walking forward in a controlled manner, keeping the kettlebell at your side and maintaining an upright posture.

5. Engage your core to prevent leaning towards the side with the kettlebell, ensuring your body stays aligned and your weight is evenly distributed on both legs.

6. Walk for the predetermined distance or time, keeping your pace even and your steps controlled.

7. Once you have completed the distance or time, carefully lower the kettlebell back to the ground, maintaining proper form to protect your back.

8. Repeat the walk for the same distance or time with the kettlebell in the opposite hand.

Ensure to maintain controlled breathing throughout the exercise, and choose a weight that challenges you while still allowing you to keep proper form.

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