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Technique Tip: SA Waiter & SA Farmer Carry

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SA Waiter & SA Farmer Carry


Exercise Summary


Improve your shoulder health as well as your core strength with this killer kettlebell exercise.


Start with carries of about 20-25 yards.  Make sure to alternate the top and bottom hand.  Gradually build up to 100 yards over time.


  1. Deadlift two kettlebells to your sides

  2. Clean one kettlebell up to your shoulder and then press it overhead, leave the other kettlebell hanging to your side

  3. In the top hand, make sure to maintain a straight wrist, elbow locked out by your ear, and pack your shoulder blades together

  4. In the bottom hand, flair your hand out to the side so the kettlebell doesn’t touch your hip/thigh as your walking

  5. Make sure to maintain perfect posture


Click HERE to learn how to Goblet Carry

Click HERE to learn how to do Farmer Carries



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