Dumbbell Farmer's Walk

Dumbbell Farmer's Walk Instructions

• Position your feet just inside shoulder-width.
• Place a pair of DB's outside your feet.
• Assume a strong lifting position: 
• Core is braced.
• Glutes are active with a slight knee bent.
• Shoulders pinned back with your chest up.
• Neutral spine with your ribs stacked on top of your pelivs.
• Bend/hinge at the hips to grab the DB's
• Your back remains flat/neutral throughout. There is no arch or rounding in your spine.
• Grip the DB's with your hands in a neutral position. DB's are still at your sides.
• Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
• Raise your hips slightly then lower.
• Activate your upper back & lats by pinning your upper shoulders down and back.
• Screw your feet into the floor.
• Take a deep breath and fill your stomach with air.
• Drive your feet through the floor and stand up. 
• Look straight ahead and walk for the desired distance.
• Always look straight ahead, NEVER DOWN/UP/SIDEWAYS

*Tips*

• Achieving a proper setup and maintaining your core tightness from the start is vital before you even take a step with the weight.
• Avoid arching your back excessively. This is false sense of core stability.
• Keep the DB's close to your center of gravity. Do not let them stray in front or behind you.
• Maintain the neutral hand position from the start.
• Avoid taking long strides. Keep your steps short. 
• Take controlled, short breathes to maintain core stability. 
• Don't try to hold your breath from start-to-finish.