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VIDEO DEMO

Suitcase carry with slow march

Progression of Suitcase Carry

YouTube · Exercise demonstrationSuitcase Carry with Slow MarchWatch the demonstration

PROGRESSION · HOW TO DO IT

Suitcase carry with slow march

These steps are written specifically for the Suitcase carry with slow march. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

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

  2. 02
    Move the pattern

    Alternate sides slowly in the Suitcase carry with slow march. Keep the trunk and pelvis still instead of borrowing motion from the low back.

  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

Suitcase carry with slow march

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

Suitcase carry with slow march 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.