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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 Single Rack Carry
A walk with one kettlebell held at the shoulder. The offset load trains the trunk to stay upright, which carries over to posture and running.
How to do it
Clean one bell to the rack position, wrist straight and elbow tucked to the ribs. Walk 20 to 40 meters standing tall with quiet steps, then switch sides.
Common mistake
Leaning away from the bell or letting the wrist bend back. If you can't stay tall, use a lighter bell or a shorter distance.
Helps with
- Core control
- Posture
- 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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