STEADFAST TRAINING GLOSSARY
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One weight. A deliberate walking task.
What is a suitcase carry?
A suitcase carry means walking with a weight held in one hand at your side. The other hand remains unloaded. The name comes from carrying a suitcase beside you.
The coaching goal is to manage the uneven load while walking with control. You are practicing the carry, not deliberately bending sideways with each step.
Why it matters
This variation gives a coach a way to introduce an asymmetric carrying task. It is relevant to situations such as moving a bag or carrying a container in one hand.
Research in healthy young adults found that the suitcase carry produced different trunk muscle activation patterns from a stationary suitcase hold, including differences between sides for some muscles. Muscle activation alone does not establish superior training results or a treatment for back pain. Read the loaded carry study.
How to practice it
- Choose a clear, level lane and a manageable dumbbell or kettlebell.
- Pick up the weight with control and settle before walking.
- Keep your gaze ahead and your trunk comfortably upright.
- Take controlled steps without rushing to finish.
- Set the weight down, rest as needed, and repeat on the other side.
For initial practice, use the same planned distance on each side. If one side is harder, record what changes rather than automatically adding extra work to it.
Practical checkpoints
| Checkpoint | What to look for | Possible adjustment |
|---|---|---|
| Side lean | Your trunk does not progressively tip | Lower the load. |
| Steps | You can follow a straight path | Shorten the route or practice an unloaded walk. |
| Grip | You can place the weight down quietly | Stop the trip sooner. |
Example log: right hand, 10 meters; left hand, 10 meters; same weight. Add a brief note about the more difficult side. The distance is illustrative, not a minimum requirement.
Choose the variation deliberately
A suitcase carry is different from a farmer’s carry because the weight is on one side. It is not automatically the harder or better choice for every person. Compare the actual load, distance, and execution.
StrongFirst describes carries as coaching tools for managing trunk position under load. Its article is practitioner guidance, not a clinical trial. Read the coaching discussion.
Steadfast cue: Carry the weight beside you without letting it choose your direction.
Frequently asked questions
Should I lean away from the weight?
Avoid a deliberate exaggerated counterlean. Reduce the load if staying comfortably upright becomes a struggle.
Which side should I start with?
Choose an order you can repeat and record it. There is no universal requirement to start on a particular side.
Will this fix an imbalance?
A difference between sides is an observation, not a diagnosis. Persistent pain or a marked limitation needs individual assessment.
Can I practice without walking?
Yes, a light suitcase hold removes the stepping task. Call it a hold in your log, then decide whether walking is appropriate.