This exercise involves walking on your hands and feet while holding a heavy weight, such as a sandbag or kettlebell, in front of your body. It targets the legs, core, and upper body strength and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Improves lower body strength and power
- Increases core stability and balance
- Enhances grip strength and forearm endurance
- Challenges cardiovascular endurance
- Can be modified to target specific muscle groups
- Provides a functional movement pattern for everyday activities
How to perform
- Stand with your feet shoulder-width apart and your arms at your sides.
- Hold a heavy weight in each hand, such as a dumbbell or kettlebell.
- Squat down and grab the weights, keeping your back straight and your chest up.
- Begin walking forward, taking small steps and keeping your feet pointed straight ahead.
- As you walk, keep your back straight and your chest up, and try to keep your weight evenly distributed between your feet.
- Continue walking for a set distance or time, then stop and rest.
- Repeat for several sets, gradually increasing the weight or distance as you get stronger.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Primary