Suitcase Carry
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Obliques, Quadratus Lumborum
Secondary muscle groups
Forearms, Gluteus Medius, Trapezius
Movement pattern
Anti-Lateral Flexion Carry
Training goal
Load Carriage
Sport
General Athletic Development, Tactical / Military, Football, Soccer, Rugby
Overview
Purpose. Build anti-lateral-flexion strength, grip and trunk endurance.
How it fits the system. A beginner-level anti-lateral flexion carry entry in the Functional Training section, programmed to develop load carriage. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Obliques, Quadratus Lumborum
Secondary muscles
Forearms, Gluteus Medius, Trapezius
Movement pattern
Anti-Lateral Flexion Carry
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Set a heavy dumbbell or kettlebell on the floor beside you.
- Hinge down and take a firm grip in the middle of the handle.
- Brace the trunk and stand up with the legs.
- Stand tall with the shoulders level and the ribs down.
- Walk with short steps, resisting the lean towards the load.
- Set the load down under control and repeat on the other side.
Coaching Cues
- Keep both shoulders level.
- Squeeze the free hand into a fist to help brace.
- Take short steps and stay tall.
Common Mistakes
- Leaning away from the load.
- Letting the shoulder on the loaded side drop.
- Dropping the load from standing height.
Progressions & Regressions
Progressions
Increase load, distance or time under tension.
Regressions
Reduce load or shorten the distance.
When to Use It
When to use
As trunk stability, grip and general strength work.
When not to use
With acute lower-back symptoms.
Programming
3 to 4 carries of 20 to 40 metres per side.
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