Weighted carries (+/- on narrow beams for more precise stimulation)

Purpose:
To challenge postural integrity under load

Description: 
Carry a weight on one hand, in one of three positions:
Overhead; in the racked position just in front of the shoulder; or in the "suitcase" position by the side. Walk a set distance. 

Variations: 
Add a weight in the other hand, in another position, to create asymmetry in load and randomness in context. 
Walk a narrow beam for more challenge to postural integrity and processing of environmental inputs. 
Add obstacles to increase the processing of the nervous system. 
Hold the kettlebells "bottoms up".

Implications: 
The weight perturbs the postural alignment of segments, forcing motor control of said alignment, whilst moving. Small adjustments to posture are required constantly, with alignment errors magnified at the hand, creating instant feedback to balance. Constant movement via walking ensures global stabilisers, ie prime movers, can not play a part in joint alignment integrity, leaving segmental stabilisers to reflexively control posture from the foot through the lower leg, pelvis, spine and to the upper limb. 

Note: 
The ability to traverse the course, whilst nasal breathing, indicates the nervous systems competency in motor control. The individual can be measured for motor control using the Lower Quarter Y-Balance Test, Upper Quarter Y-Balance Test or the Fundamental Capacity Screen's Carry test. (see www.functionalmovement.com for more details)