The Loaded Carry: Suitcase Carry

The Loaded Carry builds full-body tension, core stability, and grip strength, directly translating to real-world functional resilience.

Functional Strength · StrongFirst / Pavel Tsatsouline · To develop resilient, practical strength and core stability applicable to daily life demands. · Walk for 20-40 meters (60-120 feet) with the weight in one hand, then switch hands and repeat. Rest for 60-90 seconds. Perform 3-5 sets. Strive for controlled, stable movement rather than speed. Progress by increasing weight or distance.

Why it works

The Loaded Carry, specifically the Suitcase Carry, engages the deep core musculature (transverse abdominis, obliques) to resist lateral flexion and rotation under load. This anti-lateral flexion demand strengthens the obliques and quadratus lumborum, critical for spinal stability. The shoulder girdle musculature (rotator cuff, scapular stabilizers) works isometrically to maintain posture and prevent shrugging, while the grip muscles are heavily activated. This simultaneous engagement of multiple muscle groups under load teaches the body to create and maintain full-body tension, improving intermuscular coordination and proprioception. The unilateral nature exacerbates these demands, highlighting and correcting asymmetries.

How to practice

1. Setup: Select a single, heavy weight (kettlebell, dumbbell) that challenges your grip and core but allows for good form. Stand tall with the weight in one hand, arm extended down, weight beside your body. Ensure shoulders are level and hips are square.

2. Tension Breath: Before lifting, take a deep belly breath, contracting your abdominal muscles around your spine as if bracing for a punch. This creates intra-abdominal pressure.

3. Initiate Walk: Begin to walk slowly and deliberately. Maintain tension throughout your core, actively resisting the urge for your torso to lean towards the loaded side or away from it. Keep your shoulders packed down and back, away from your ears.

4. Gaze and Posture: Maintain a neutral spine and keep your gaze straight ahead. Focus on walking a straight line, as the unilateral load will challenge your balance and gait.

5. Arm Position: The loaded arm should hang naturally but remain engaged, preventing the weight from pulling your shoulder out of its socket. The non-loaded arm can hang naturally or be held out slightly for balance if needed, but avoid excessive flailing.

6. Setup: Select a single, heavy weight (kettlebell, dumbbell) that challenges your grip and core but allows for good form. Stand tall with the weight in one hand, arm extended down, weight beside your body. Ensure shoulders are level and hips are square.

7. Tension Breath: Before lifting, take a deep belly breath, contracting your abdominal muscles around your spine as if bracing for a punch. This creates intra-abdominal pressure.

8. Initiate Walk: Begin to walk slowly and deliberately. Maintain tension throughout your core, actively resisting the urge for your torso to lean towards the loaded side or away from it. Keep your shoulders packed down and back, away from your ears.

9. Gaze and Posture: Maintain a neutral spine and keep your gaze straight ahead. Focus on walking a straight line, as the unilateral load will challenge your balance and gait.

10. Arm Position: The loaded arm should hang naturally but remain engaged, preventing the weight from pulling your shoulder out of its socket. The non-loaded arm can hang naturally or be held out slightly for balance if needed, but avoid excessive flailing.