Suitcase Carry for Asymmetrical Stability

This movement builds unilateral core strength and shoulder stability, integrating breath with posture under load.

weighted / loaded carry · Strongman training principles, popularized by Dan John · This meets a need state of perceived instability or general "unrootedness," particularly when feeling asymmetrical or imbalanced. · 2-3 rounds, 30-60 seconds walk per side

Why it works

The suitcase carry engages the deep core musculature, particularly the quadratus lumborum and obliques, to resist lateral flexion and rotation. This unilateral loading recruits specific motor units in the core and spine to maintain upright posture, often under-utilized in bilateral exercises. Neurologically, it provides significant proprioceptive input through the feet, core, and shoulder girdle, enhancing body awareness and improving motor control. The sustained grip also primes the nervous system through irradiation, leading to improved full-body tension and stability. Fascia-wise, the continuous, low-level tension along the kinetic chain, from grip to foot, reorganizes connective tissue along lines of pull, reinforcing structural integrity and improving intermuscular coordination around the spine and pelvis.

How to practice

Select your weight: Choose a dumbbell or kettlebell that is heavy enough to challenge your grip and posture, but light enough to maintain proper form for the duration. Place it beside one foot.
Engage your core: Take a deep breath, brace your core as if preparing for a gentle impact, and hinge at your hips to grasp the handle. Avoid rounding your back; maintain a neutral spine. Your eyes should remain focused straight ahead.
Stand tall: Lift the weight from the floor, standing upright. Your free hand can be held out to the side for balance, or pressing a finger onto your cheek (as Dan John suggests) to aid in proprioception. The shoulder holding the weight should remain down and back, not shrugged towards your ear.
Walk with control: Begin walking slowly and deliberately. Emphasize short, controlled steps. Focus on keeping your torso perfectly upright and resisting any lean towards the weighted side. The weight should hang directly beside your body, not swing forward or back.
Breathe rhythmically: Coordinate your breath with your steps. Inhale for 2-3 steps, exhale for 2-3 steps, maintaining the core brace throughout. Do not hold your breath.
Turn and switch: When you reach your desired distance or time, carefully set the weight down, switch hands, and repeat the process for the other side. Maintain the same focus on posture and control.
Select your weight: Choose a dumbbell or kettlebell that is heavy enough to challenge your grip and posture, but light enough to maintain proper form for the duration. Place it beside one foot.
Engage your core: Take a deep breath, brace your core as if preparing for a gentle impact, and hinge at your hips to grasp the handle. Avoid rounding your back; maintain a neutral spine. Your eyes should remain focused straight ahead.
Stand tall: Lift the weight from the floor, standing upright. Your free hand can be held out to the side for balance, or pressing a finger onto your cheek (as Dan John suggests) to aid in proprioception. The shoulder holding the weight should remain down and back, not shrugged towards your ear.
Walk with control: Begin walking slowly and deliberately. Emphasize short, controlled steps. Focus on keeping your torso perfectly upright and resisting any lean towards the weighted side. The weight should hang directly beside your body, not swing forward or back.
Breathe rhythmically: Coordinate your breath with your steps. Inhale for 2-3 steps, exhale for 2-3 steps, maintaining the core brace throughout. Do not hold your breath.
Turn and switch: When you reach your desired distance or time, carefully set the weight down, switch hands, and repeat the process for the other side. Maintain the same focus on posture and control.