Own Every Range
← Back to library

VIDEO DEMO

Longer suitcase carry

Progression of Suitcase Carry

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

PROGRESSION · HOW TO DO IT

Longer suitcase carry

These steps are written specifically for the Longer suitcase carry. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Longer suitcase carry. Hold a heavy dumbbell or kettlebell in one hand and stand tall with both shoulders level.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Keep the same upright shape for the full distance, then set the weight down with control and switch sides. Walk quietly without leaning.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

TRUNK & SPINE / 64

Control rangeIsometric

Longer suitcase carry

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

Longer suitcase carry is a progression of Suitcase Carry. Use the written card above for its exact setup and execution.

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.