Pick and Carry

Instructions

1. Stand beside a heavy object such as a sandbag or dumbbell on the floor.
2. Hinge at the hips with a neutral spine and pick up the object using a deadlift pattern.
3. Stand tall and carry the object for the prescribed distance or time, keeping your core braced.
4. Maintain an upright posture without leaning to the side or rounding the back.
5. Set the object down safely by reversing the hinge pattern.