Side-Step Pick & Carry

1. Stand beside the weight (dumbbell, kettlebell, etc.) with your feet shoulder-width apart.

2. Lower your body into a squat position by pushing your hips back and bending your knees, keeping your back straight and core engaged.

3. Pick up the weight with one hand, keeping your back straight and engaging your core muscles to avoid straining your lower back. If necessary, use both hands to ensure a good grip and safety when lifting the weight.

4. As you lift the weight, begin to straighten your legs, preparing to carry the weight.

5. Once you have a secure grip and have lifted the weight, start taking lateral (sideways) steps. Make sure to step wide enough to maintain balance but not so wide as to strain your groin.

6. Carry the weight for a predetermined distance or number of lateral steps, keeping your torso upright and core tight to help maintain balance.

7. After completing the distance or number of steps, carefully squat down to lower the weight back to the ground, keeping your back straight and setting the weight down gently.

8. Stand back up and, if necessary, switch the weight to the other hand and repeat the movement going back to the starting point or continue with the same hand depending on your workout plan.

Note: The focus of this exercise is to maintain proper form, core stability, and control while carrying the weight. Adjust the weight and distance to match your fitness level.

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