1. Stand with your feet shoulder-width apart, beside a dumbbell placed on the floor.
2. Bend at your hips and knees to pick up the dumbbell with one hand, just like lifting a suitcase. Keep your back straight and chest up to maintain proper posture.
3. Grip the dumbbell tightly to engage your forearm muscles. Ensure your wrist is straight and not bent.
4. Rise to standing position with the dumbbell at your side, keeping your core engaged and shoulder blades drawn back to resist any leaning or compensating toward the weight.
5. Walk forward at a steady pace for a set distance or for a specific amount of time, maintaining an upright posture and preventing your body from tilting sideways.
6. Engage your obliques on the side without the weight to keep your trunk stable and aligned.
7. After completing the carry for the desired distance or time, carefully lower the dumbbell to the ground, switch hands, and repeat the carry to ensure both sides of the body are worked evenly.
Be mindful of controlling the movement and maintaining good posture throughout to maximize the benefits and minimize the risk of injury.
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