Own Every Range
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VIDEO DEMO

Suitcase Carry

YouTube · Dr. Carl BairdHow To Perform The Suitcase CarryWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Suitcase Carry

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Hold a heavy dumbbell or kettlebell in one hand and stand tall with both shoulders level.

  2. 02
    Move

    Walk with short quiet steps while resisting the pull to lean toward or away from the weight.

  3. 03
    Finish

    Keep the same upright shape for the full distance, then set the weight down with control and switch sides.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 64

Control rangeIsometric

Suitcase Carry

Sets: 3–5 · Distance: 20–40 metres per side

Carry a heavy load on one side without letting the trunk fold toward it.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The offset load pulls the body into side-bending. The obliques, quadratus lumborum, grip, and opposite hip have to keep the pelvis and ribcage organized while you walk.