Full chain
Suitcase Carry
Stay tall against a weight in one hand, so the collapsing side has nowhere to hide.
3 walks of 30 metres each side
One kettlebell or dumbbell
Form stills · coming
Why we use it
A weight in only one hand shows the hip that collapses. You cannot hide a shift when one hand is full.
Start here
One weight in one hand. Walk slowly, tall.
How to
- 1One weight in one hand. Stand tall first.
- 2Walk slowly. Do not lean away.
- 3If a hip drops, stop, reset, shorter walk.
Feel for
Staying tall without leaning away from the weight. Both glutes working.
Breathing
Walk and breathe. If you hike the opposite shoulder, the weight is too heavy.
Do this
- — Do not lean away from the weight.
- — Ribs stacked, both glutes on, jaw quiet.
- — If one hip drops, stop, reset, shorter walk.
Common mistakes
- — Hiking the opposite shoulder.
- — Rushing to get it over with.
Regression · Progression
Easier: Lighter, 15 metres, stop and reset.
Harder: Heavier, or a waiter carry once overhead is honest.