Suitcase Carry

The suitcase carry is exactly what it sounds like. You pick up one heavy weight, hold it at your side, and walk. The load tries to bend you sideways and your obliques and deep trunk have to stop it. It also hammers your grip and your upper back. I like it because it is simple, hard to do wrong, and it builds trunk strength that shows up in every carry, every sprint, and every awkward lift in real life.

How to Perform

1. Set a heavy dumbbell or kettlebell on the floor beside one foot.
2. Hinge down, grip it hard, and stand up with a flat back and your chest tall.
3. Pull the shoulder back and down and brace your midsection so the torso stays square.
4. Walk in a straight line with short controlled steps, resisting any lean toward the weight.
5. Cover the prescribed distance or time, set the weight down under control, and switch hands.

Tips

• Match the reps on both sides. Carry the same load for the same distance each way.
• If you are leaning toward the weight, it is too heavy. Fix the posture before you add load.
• Keep your eyes forward and your ribs down. Do not lean away to counterbalance either.
• Thirty to sixty seconds per side for two to four sets is a solid working dose.