Hold one dumbbell or kettlebell at your side, stand tall and walk 15–30 metres without leaning toward or away from the load. Keep steps natural, ribs stacked and the free arm relaxed. Complete 3 carries per side with 45–60 seconds of rest. The weight should challenge posture but never pull the shoulder painfully downward. Use a clear, level path and turn slowly. Progress by adding distance before adding substantial weight, especially if grip gives out before posture does.
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