Suitcase carry
Also called one-arm carry, single-arm farmer's carry
- Works
- Sides of the trunk · internal and external obliques
- Forearm and grip · wrist and finger flexors
- Deep trunk · transversus abdominis
- Needs
- Dumbbells or kettlebell
Setup
Stand beside one heavy weight. Bend your knees and pick it up with one hand, with a flat back.
Steps
- Stand tall. Do not lean away from the weight.
- Walk with short, even steps.
- Keep walking for the time you chose.
- Put it down, change hands and walk back.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
Along the side of your trunk away from the weight, and in your grip.
Common mistakes
- Leaning to one side.
- Letting the shoulder drop.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.