This is the single arm farmers carry. This movement will improve core strength and stability by training the athlete to maintain good posture while resisting a lateral force on one side of the body. The athlete should begin by holding a kettle bell or dumbbell in one hand, standing up tall, and pulling the shoulders into a neutral position. The athlete will then begin walking forward while maintaining the upright position, and switch hands to repeat on the other side after the assigned distance has been reached. It is important to choose a weight that the athlete is able to stand straight up with without leaning too far to one side, and that the shoulders never slouch through the duration of the exercise.

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