Adiletix - Dumbbell Farmer's Walk

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Dumbbell Farmer's Walk

1 - Stand upright with a dumbbell in each hand, arms fully extended at your sides, feet hip-width apart.
2 - Select an appropriate weight that allows you to maintain an upright posture throughout the walk.
3 - Brace your core, retract your shoulder blades, and keep your chest tall before initiating movement.
4 - Begin walking forward with steady, controlled steps, keeping the dumbbells close to your body without letting them swing.
5 - Maintain a neutral spine, avoid leaning to either side, and keep your gaze forward throughout the movement.
6 - Continue walking for the desired distance or duration, maintaining tension in your grip, core, and upper back at all times.
7 - To finish, carefully place the dumbbells down by hinging at the hips and bending the knees in a controlled manner.

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