Course: PHRE 5003 – High Performance Training |
Movement Pattern: Whole Body |
Target: Quadriceps |
Synergist(s): Hamstrings, Transverse Abdominus, Trapezius |
Exercise |
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Regressions: |
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Progressions: |
Bottoms Up Carry |
Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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Description: |
- Start with a neutral spine, with the core engaged.
- Grip the dumbbells as tightly as you can.
- Start walking with a relatively short stride (12-18″), this will provide a stronger support base.
- Avoid craning your neck or looking side to side; keep your ears directly over your shoulders and hips.
- Walk for as long as possible until grip fails. Ideally, this exercise should be performed in a space where it is safe to drop the weights to the floor if necessary.
Variations
- Suitcase Farmer’s Walk: Hold a dumbbell on one side.
- Trap Bar Farmer’s Walk: Use a trap bar to allow for increased loading and less likelihood of the weights banging your leg.
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Common Error(s): |
Not engaging core |
Spotting: |
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