Strength / Kettlebell
A loaded walk with the weight in one hand only, so the trunk has to resist bending toward the load for the whole distance — the unilateral counterpart to the farmer's walk.
Kettlebell
beginner
compound
Lower Back · Traps · Quads · Glute Medius
Stand beside a single kettlebell or dumbbell with your feet under your hips.
Hinge at the hips, take the handle in one hand and stand up with the weight hanging at your side.
Pull that shoulder down and back, and brace as if you were about to be pushed sideways.
Walk forward with normal, even strides, keeping your torso upright and square rather than leaning away from the weight.
Keep the free arm relaxed at your side instead of sticking it out as a counterweight.
Carry for the desired distance or time, set the weight down under control, then repeat on the other side.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
