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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Kettlebell Farmer Carry
A loaded walk with a kettlebell in each hand. It builds grip, posture and a trunk that stays stacked while you move, which carries straight into running.
How to do it
Pick up a kettlebell in each hand and stand tall, shoulders level. Brace the trunk and walk with short, controlled steps, breathing slowly. Start short and light, then build distance and load. Carrying one bell on one side (a suitcase carry) makes the trunk work harder to stay upright.
Common mistake
Leaning to one side or hiking a shoulder toward the ear. If you can't walk tall and level, the load is too heavy, so go lighter.
Helps with
- Posture
- Core control
- Running economy
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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