Suitcase Carry

oec:suitcase-carry

A unilateral loaded carry where a single weight is held at one side while walking to build anti-lateral flexion core strength and grip endurance.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Suitcase Walk, Single-Arm Farmer's Walk, One-Arm Farmer's Walk, Dumbbell Suitcase Carry, Kettlebell Suitcase Carry

How to do it

Place a single heavy dumbbell or kettlebell on the floor beside one foot.
Hinge at the hips with a flat back to grip the handle firmly with one hand.
Stand fully upright, squaring your shoulders and hips so your torso remains completely vertical.

Brace your core and begin walking forward with controlled, deliberate strides.
Keep the weight slightly off your thigh without leaning away from or toward the loaded side.
Maintain a tall posture and level shoulder line throughout the path.
Turn smoothly or stop after the target distance, lower the weight safely using a hip hinge, and repeat on the opposite side.

Maintain continuous, shallow diaphragmatic breathing behind a firmly braced abdominal wall throughout the walk.

Leaning the torso away from the weight to compensate for the load.: Reduce the load and focus on maintaining a perfectly upright, vertical spine as if balancing a book on your head.
Resting the implement against the thigh during the walk.: Hold the working arm just far enough from the body to clear the hip, forcing the core to stabilize the load.
Rushing forward with choppy, unstable strides.: Slow your pace to a controlled, heel-to-toe gait to maximize time under tension and balance.

Ensure the walking pathway is completely free of tripping hazards.
Always lift and set down the weight using a proper hip hinge to protect your lower back.

This record: CC-BY-SA-4.0.