progression checklist

farmer hold/carry

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • option 1: box breath

    • Inhale for 2-5 seconds

    • Hold after the inhale for 2-5 seconds

    • Exhale for 2-5 seconds

    • Hold after the exhale for 2-5 seconds

    • Attempt to increase hold times for all phases of the breath

    • Heavier weights will likely make longer hold times more challenging

  • option 2: 4-7-8 breath

    • Attempt to:

      • Inhale for 4 seconds

      • Hold after the inhale for 7 seconds

      • Exhale for 8 seconds

    • Build hold times up gradually as needed

      • Example:

        • Start with 2-3-4 for 1-2 weeks

        • Progress to 3-4-6 for 1-2 weeks

        • Progress to 4-7-8

postural control

  • Do not progress if any of the following compensations occur

    • The head is excessively forward in front of the trunk

    • The objects being carried are too far in front or behind the trunk

    • The spine is excessively flexed or extended

impact control

  • Land lightly and fluidly when walking forward, backward, or sideways