We continue our loaded carry series with Suitcase Carries. Loaded carries allow for a lot of variety, and they target several areas of the body. They are a great exercise to target core strength, hip/knee stability, and grip strength.
Equipment Needs:
- Kettlebell or dumbbell.
Muscle Groups Targeted:
- Core as a whole, quadratus lumborum, forearm muscle groups, gluteus med.
Starting Position:
- A kettlebell held at your side.
Movement:
- Holding the weight at your side. Walk slow and controlled maintaining an upright torso.
Recommended Sets and Reps:
2-4 rounds
- Rehabilitation: 25% of body weight carried for 30 sec.
- General fitness: 50% of body weight carried for 30 sec.
- Elite sports performance: 75% of body weight carried for 30 sec.
Progressions:
- To progress the move, increase the weight or distance traveled.
Check out the previous tip in this series Farmer’s Walk
Visit our website for training consultations, virtual coaching, and individual and group personal training. If you’re ready to work with one of our Exercise Specialists, fill out the consultation form so we can connect you with the best trainer to help you meet your goals. Sign-up to receive our monthly newsletter for news, announcements, program information, swim tips, and exercise demos.
by Kyle Dunlop
Kyle Dunlop holds a Bachelor of Kinesiology and is certified with the Canadian Society for Exercise Physiology and National Strength and Conditioning Association as a Certified Exercise Physiologist and Strength and Conditioning Specialist. He specializes in strength, power training, and teaching fundamental movements to individuals and athletes to reduce injury.
