Backpack Farmer's Walk: Stay Tall

Students carry lightly loaded backpacks in different ways along a cone course while keeping good posture. It builds trunk and grip strength and teaches safe carrying of everyday loads.

How to play

1. How to lift the backpack off the floor: feet on either side, hinge or squat with a straight back (3 min).
2. Two-handed walk: backpack loaded with two water bottles, carried by the straps, switching hands at every cone (4 min).
3. One-handed walk: backpack on one side only, without leaning toward it; out with one hand and back with the other (5 min).
4. Walk with the backpack hugged in front, then properly on the back with both straps adjusted (5 min).
5. Discussion: how to carry a school backpack every day (3 min).

Rules

• Light load: only two water bottles per backpack.
• Walk, don't run.
• Don't lean toward the side carrying the load.
• Set backpacks down, never throw them.

Variations

Adaptations

• Wheelchair users: carry the backpack on the lap with an upright trunk and do the course; grip work comes from holding the straps.
• Students with a wrist injury: backpack on the back or hugged in front.
• Students with visual impairments: course along a rope or wall.

Learning goals

• Improve trunk and grip strength.
• Lift and carry everyday loads with good posture.
• Apply safe posture habits to a school backpack.

Equipment for a class of 25

• backpacks: 15
• water bottles: 30
• cones: 12

Teacher tip

Ask in advance for one empty backpack per pair and use full water bottles as the load. The classic mistake is leaning toward the backpack in the one-handed walk: cue "grow tall."

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