Suitcase Carry

A loaded walk with the weight in one hand only, so the trunk has to resist bending toward the load for the whole distance — the unilateral counterpart to the farmer's walk.

How to do it

1. Stand beside a single kettlebell or dumbbell with your feet under your hips.
2. Hinge at the hips, take the handle in one hand and stand up with the weight hanging at your side.
3. Pull that shoulder down and back, and brace as if you were about to be pushed sideways.
4. Walk forward with normal, even strides, keeping your torso upright and square rather than leaning away from the weight.
5. Keep the free arm relaxed at your side instead of sticking it out as a counterweight.
6. Carry for the desired distance or time, set the weight down under control, then repeat on the other side.

Tips

• Do the same distance on both sides. The whole value is in the asymmetry, and it only works if you load both directions equally.
• If you find yourself tipping toward the weight or hiking the opposite hip, the weight is too heavy — this is a posture drill first.
• Grip usually gives out before the trunk does. That is a legitimate training effect, but if it is always the limit, use straps for the heavier sets.

Muscles

Primary: Forearm flexors, Obliques, Quadratus lumborum

Secondary: Erector spinae, Glutes (medius), Quadriceps, Traps