Gym Lingo: Suitcase Carry
The suitcase carry, or one arm carry, where you carry a single kettlebell or dumbbell by your side is a great builder of trunk strength. It challenges your grip, builds shoulder and hip stability. It pairs well with a variety of movements in the gym.
Performed between heavy squats or bench press, it can provide your body cueing to brace better and create more stiffness, and in a conditioning context we use it as a filler movement, something that allows you to keep moving and keep your heart rate elevated between bouts of a different movement or something cardio based.
Mastering a suitcase carry will have carry over to life outside of the gym. Once you’ve done a suitcase carry with a heavy kettlebell, all other objects you carry are just an opportunity to practice. Obviously, you’ll no longer be needing the wheels on your suitcase, but also grocery bags, jugs of water, kids gear, you name it. If it needs to be carried, you’ll be ready for the job.
How to do it:
Start with the kettlebell next to your foot.
Drive your butt back and let you knees bend, hinging through your hips, to pick up the kettlebell. Focus on pushing the ground away as you stand up.
Keep a firm grip on the kettlebel and don’t just let it hang in your fingertips. Keep you core engaged and don’t forget to keep breathing as you take your first steps.
While walking, keep a few things in mind:
no shrugging your shoulder, keep it away from your ear.
Reach your opposite hand out to the side for balance if needed.
Keep the weight far enough from your body it doesn’t crash into your leg.
Walk slower than normal pace. Keep your trunk upright and try your best not to lean away from the weight.
Don’t let the weight swing around as you turn.
Loaded carries are a fantastic way to build real-world strength and an easy opportunity to push yourself hard in the gym.
Justin Miner
@justinminergain
