Mixed Carry / Crosswalk

Exercise name: Mixed Carry / Crosswalk

Exercise description:

• Get Into the Starting Position

  1. Safely deadlift both weights off the floor using a proper hip hinge to protect your lower back.

  2. Clean the lighter weight up to your shoulder, then press it directly overhead until your arm is fully locked out.

  3. Stack your joints so your wrist, elbow, shoulder, hip, and ankle form a straight line. Keep your upper bicep right next to your ear.

  4. Let the heavier weight hang completely straight down by your side in a standard farmer’s carry position.

  Establish Total-Body Tension

  • Brace your core as if you are about to take a punch, keeping your ribs tucked down.

  • Square your shoulders and hips so your torso remains a perfectly level "rectangle" rather than tilting or leaning toward either weight.

  • Create daylight between your body and the lower weight. Avoid letting the heavy weight rest against your thigh for artificial support.

  Execute the Movement

  • Take small, controlled steps forward at a deliberate, slow pace.

  • Fix your gaze straight ahead and keep breathing evenly through your nose; do not hold your breath.

  • Resist the urge to sway or twist your torso as you move your legs.

  • Walk for a set distance or time—typically 15 to 30 meters or about 30 to 40 seconds per set.

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: 150 ft carry.

Casual division modifier: less weight or shorter distance.

Exercise equipment needed: x2 weight bags, kettlebells, or dumbbells.