1 - Stand upright holding a weight plate, dumbbell, or medicine ball pressed flat against your chest and forearms, mimicking a shield position with elbows bent and the load held horizontally.
2 - Engage your core, brace your abs tightly, and keep your chest tall with your shoulders retracted and depressed.
3 - Begin walking forward at a controlled, steady pace while maintaining the load pressed firmly against your chest and forearms.
4 - Keep your head neutral, eyes forward, and avoid leaning back or allowing your lower back to hyperextend under the load.
5 - Breathe steadily throughout the carry, exhaling with each step while maintaining full core tension.
6 - Continue walking for the prescribed distance or duration, then carefully lower the weight back to the ground in a controlled manner.
