1 Arm - Overhead - Farmer's Carry

Exercise description:
- Set Up: Start with a dumbbell or kettlebell on the floor in front of you. Stand with your feet hip-width apart.
- Lift the Weight: Perform a clean and press (or snatch) to get the weight into the overhead position.
- Establish Position: Lock your elbow completely with your palm facing inward or forward and your bicep close to your ear. Keep your opposite arm out to the side for balance or tight to your side.
- Engage Core: Brace your core and glutes tightly to create a stiff torso, ensuring your shoulder blades are packed (down and back) to protect your shoulder.
- Walk: Walk in a controlled, slow manner in a straight line, resisting the urge to lean, twist, or sway towards the loaded side.
- Switch Sides: After a set distance or time, safely lower the weight, and repeat on the other side.
Technique that must be performed to count: Must use the same arm/hand to carry the weight for the entire rep duration. You may switch arm/hand for the following rep, but not during.
# of repetitions before shooting: 50 ft carry.
Casual division modifier: less weight or shorter distance.
Exercise equipment needed: 50-55 lbs weight bag, kettlebell, or dumbbell.