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Create a student checklist for proper form on farmers carry's

Ensure proper mobility exercises for shoulders, hips, and ankles.

Perform dynamic stretches focusing on the core and lower body.

Include specific warm-up sets with lighter weights.

Choose appropriate weights based on strength level.

Ensure grips on weights are clean and in good condition.

Check that the workout area is clear of obstacles.

Stand with feet hip-width apart.

Bend at the hips and knees to pick up the weights safely.

Keep the back straight and chest up while lifting.

Hold weights at your sides with a firm grip.

Maintain a neutral spine throughout the carry.

Engage the core muscles to stabilize the torso.

Take small, controlled steps while walking.

Keep the shoulders down and relaxed.

Maintain a steady breathing pattern throughout the carry.

Place the weights down safely, bending at the knees and hips.

Avoid twisting the torso while lowering the weights.

Ensure weights are returned to the designated area.

Reflect on form and technique after the exercise.

Discuss any difficulties or discomfort with a coach.

Plan for any needed adjustments in future sessions.

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