Exercises / Carry
Suitcase carry
Carry Dumbbell Complexity 3/5
Working position
Setup
Hold one dumbbell at one side, stand tall.
Execution
Walk a set distance resisting the sideways lean, then swap sides.
Coaching cues
- Stand square, do not lean away from the weight
- Ribs down
- Short controlled steps
Common fault
Leaning away from the loaded side
Fix: Reduce the load until the torso stays vertical.
Muscles trained
Primary: External oblique (obliques)Transversus abdominis (TVA)
Secondary: Trapezius (traps)Gluteus medius (side glute)
Regression and progression
Easier: Farmer carry
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.