Farmer’s Carry

Standing with feet hip-width apart and weights at the outside of the ankles, hinge your hips back and bend the knees, keeping your back flat. Tighten your lower back and abdominals before reaching down to grab the weights. Stand tall by driving your heels into the ground, tighten your armpits, and make sure your shoulders are pulled back to activate the muscles in the rotator cuff area. Take 10 to 12 small steps forward, maintaining a strong grip and form. If you're returning in opposite direction, set the weights down, turn around, and then grab the weights again. That's 1 set.