Suitcase Carry for Asymmetrical Core Stability

This unilateral loaded carry builds resilient core stability and shoulder girdle integrity.

weighted / loaded carry · Dan John (strongman training) · This meets the sensation of a loose, unstable core or shoulders that feel perpetually hiked or rounded. · 3-4 rounds, 20-30 steps per side.

Why it works

The suitcase carry introduces an asymmetrical load, forcing the core musculature, particularly the obliques and quadratus lumborum, into a powerful anti-lateral flexion response. This isn't about shortening one side; it's about preventing the spine from bending sideways under external resistance. Think of it as bracing against an invisible force. The nervous system integrates this input, learning to stabilize the trunk against torque, which directly translates to improved posture and spinal hygiene in daily life. From a tissue perspective, the continuous isometric contraction of the deep core stabilizers and the scapular retractors helps to re-pattern muscle firing sequences that often get inhibited in sedentary postures, enhancing proprioception and strengthening connective tissues around the spine and shoulder girdle. Dan John famously advocates for carries as foundational strength work, highlighting their practical application.

How to practice

1. Stand tall. Choose one dumbbell or kettlebell. Stand with your feet hip-width apart, chest open, shoulders relaxed, and gaze forward. The weight should be heavy enough to challenge your stability without compromising form—start lighter than you think.

2. Grip the weight. Pick up the weight in one hand. Let it hang naturally at your side, arm straight but not locked. Your other arm can hang freely or rest lightly on your hip. Feel the immediate pull of the weight trying to tilt your torso.

3. Engage your core. Imagine you're bracing for a light punch to the stomach. Your ribs should pull down slightly, and your pelvis should remain neutral. Resist the urge to lean away from the weight. Maintain an upright, vertical posture, as if you have a plumb line dropping from your ear through your shoulder, hip, and ankle.

4. Walk with control. Begin walking slowly and deliberately for 20-30 steps. Focus on keeping your hips level and your shoulders even. Don't let the weight pull you into a side bend. Your breath should be steady and consistent—inhale for 2-3 steps, exhale for 2-3 steps.

5. Turn and switch. At the end of your path, gently set the weight down, switch hands, and repeat the walk back to your starting point. Maintain the same meticulous form. Your gait should be natural, not rushed.

6. Stand tall. Choose one dumbbell or kettlebell. Stand with your feet hip-width apart, chest open, shoulders relaxed, and gaze forward. The weight should be heavy enough to challenge your stability without compromising form—start lighter than you think.

7. Grip the weight. Pick up the weight in one hand. Let it hang naturally at your side, arm straight but not locked. Your other arm can hang freely or rest lightly on your hip. Feel the immediate pull of the weight trying to tilt your torso.

8. Engage your core. Imagine you're bracing for a light punch to the stomach. Your ribs should pull down slightly, and your pelvis should remain neutral. Resist the urge to lean away from the weight. Maintain an upright, vertical posture, as if you have a plumb line dropping from your ear through your shoulder, hip, and ankle.

9. Walk with control. Begin walking slowly and deliberately for 20-30 steps. Focus on keeping your hips level and your shoulders even. Don't let the weight pull you into a side bend. Your breath should be steady and consistent—inhale for 2-3 steps, exhale for 2-3 steps.

10. Turn and switch. At the end of your path, gently set the weight down, switch hands, and repeat the walk back to your starting point. Maintain the same meticulous form. Your gait should be natural, not rushed.