Demo & instructions
Suitcase Carry
Also known as: One-Arm Farmer Carry, Single-Arm Carry, Offset Carry
Instructions
You walk while holding a weight in one hand only, like carrying a heavy bag. The uneven load makes the opposite side of your waist work hard to keep you upright.
- Movement
- Carry
- Type
- Compound
- Level
- Beginner
- Typical range
- 20–60 sec
Setup
- 1Stand beside a single weight and hinge down to grip it with one hand.
- 2Stand up tall by driving through your legs, keeping the weight close to your side.
Execution
- 1Walk forward with short, even steps, keeping your shoulders level.
- 2Resist the pull of the weight so your torso stays upright rather than leaning.
- 3Continue for the target time, then set the weight down with a controlled hinge.
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
