CarrycompoundUnilateral
SUITCASE CARRY
Unilateral carry — one weight in one hand. Develops anti-lateral flexion core strength and grip.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Pick up a dumbbell or kettlebell in one hand.
- 2
Stand tall — resist the urge to lean toward the weight.
- 3
Walk for the prescribed distance or time.
- 4
The core works to prevent lateral lean.
- 5
Switch hands and repeat.
THE STANDARD
Upright posture maintained — no lateral lean. Controlled walk. Complete prescribed distance on each side.
COACHING CUES
Resist the leanShoulders levelCore braced throughout
COMMON MISTAKES
Leaning toward the weight — the core must resist this.
Shoulders uneven — keep them level.
Rushing — walk with control.
SCALING / SUBSTITUTIONS
Reduce the load.
Reduce the distance.
Farmer's carry (bilateral) as a regression.
300WOD APPLICATION
The suitcase carry develops anti-lateral flexion core strength and is used at Foundation through Elite Standards.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
CarryMovement Type
compoundEquipment
DumbbellKettlebell
Primary Muscles
ObliquesAbs / CoreForearms
Secondary Muscles
TrapeziusGlutesQuadriceps
Standards
Foundation
Hoplite
Elite
Spartan