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 reminders 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 real 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, a 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 bent, hinging through your hips, to bend over the pick up the kettlebell. Focus on pushing the ground away as you stand up.

  • Keep a firm grip on the kettlebell. Squeeze the handle!

  • Keep your core engaged and don’t forget to keep breathing.

  • As you start to walk, keep a few things in mind:

    • no shrugging your shoulders, keep them away from your eats.

    • Reach your opposite hand out to the side for balance if needed.

    • Prevent the weight from crashing into your leg.

    • Walk a little slower than normal. Keep your trunk upright and try your best not to lean away from the weight.

  • Turning is hard, don’t let the the weight swing around too much.

Loaded carries are a fantastic way to build real-world strength and push your limits in the gym. Get to carrying!

Justin Miner

@justinminergain

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