How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Suitcase Carry
One-sided carry. Stops you from leaking sideways.
Core · Dumbbell, Kettlebell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Suitcase Carry
Onnit
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 20–30 m each.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
One bell, stand tall, don’t lean away, walk.
Cues
- Ribs even
- Shoulder packed
- Even steps
Common mistakes
- Leaning
- Hiking the hip
- Rushing
Home swap
Bag carry on a street walk
