"Chances are high you've performed one in the last couple days. The suitcase carry is a unilateral farmer's carry. Instead of walking with kettlebells in both hands, you're walking with one weight against just one side. The movement pops up a lot in everyday life: Walking home with a single bag of groceries Carrying a gym bag by its handle Bringing a bag of trash outside Lifting a bike onto a train Heaving your surfboard to the water"
"And so on and so forth. By its very nature, a suitcase carry is off-kilter, teetering you towards one side. It feels sort of wrong. For instance, when I'm walking home from the store with one very full bag - wishing the weight was distributed across two bags for a simple farmer's carry - I tend to resolve the issue by hugging the bag in both arms."
Suitcase carries are unilateral farmer's carries performed with a single load held at one side of the body. The movement occurs frequently in daily life, such as carrying groceries, a gym bag, trash, a bike, or a surfboard. The lift strengthens the core and corrects unilateral imbalances, addressing issues like pelvis tilts and shoulder drops. Alternating the loaded hand every 30 seconds distributes training benefits. A goblet carry can restore symmetry when hugging a load, but some objects do not allow that option. Proper execution requires maintaining a vertical spine and pulling the shoulders back, keeping them packed for stability.
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