Duck Walk
- 1 - Place a heavy object (e.g., duck walk apparatu, sandbag, or kettlebell) on the ground in front of you.
- 2 - Stand with your feet shoulder-width apart, toes slightly pointed outward.
- 3 - Bend at your hips and knees while maintaining a straight back until you can comfortably grasp the heavy object.
- 4 - Firmly grip the handle or object with both hands. Keep your arms extended, and your shoulders pulled back and down.
- 5 - Lift the objects off the ground, one in each hand. Stand up fully to a straight position.
- 6 - Begin to walk forward while maintaining a waddling motion similar to a duck’s walk. Take short and deliberate steps, ensuring the weights do not touch your body.
- 7 - Keep your chest up, back straight, and core engaged throughout the walk. Avoid excessive forward leaning, as it can strain your lower back.
- 8 - Continue the duck walk for a predetermined distance or until you reach a finish line.
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