How to perform it

Squat down and wrap both arms around the load, forearms crossed underneath it.
Stand up with a flat back, then pull the load tight against your chest.
Rest your hands on the opposite forearms — do not grip the bag or lock your fingers.
Walk tall: ribs down, shoulders back, even steps, steady breathing.

Common mistakes

Skip or adapt this movement if any of these apply — and check with a professional when in doubt.