Whole bodyCarry · Level 3 of 3: More challenge

Suitcase carry

Walk while carrying a weight in one hand, like a bag of shopping.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

One hand weight or a bag with a little in it

Choose one light dumbbell, or a bag with a firm handle, that you can hold securely in one hand.
Clear a short, level route of about five to ten steps with nothing to trip over.
Put the load on the floor or on a chair seat beside the hand you'll carry it in. A chair seat means less bending.

Bend at the hips and knees to pick up the load in one hand.
Stand tall with your shoulders level and your free arm relaxed by your side.
Walk the route at your normal pace, without leaning towards or away from the load.
Turn with small steps, walk back and set the load down the way you picked it up.
Rest, then repeat with the load in your other hand.

Your grip and forearms, the tops of your shoulders, and your middle working to keep you upright.

Pain in your wrists or elbows, or in your lower back.

Use a lighter load or a shorter route. Walk alongside a counter or wall so your free hand can trail near it, or go back to the two-sided carry.

Walk a little further, then try a slightly heavier load and go back to 10 steps. Change one thing at a time.

Change one thing at a time. Stay on a step until it feels steady, then take the next.

Carry one light load in one hand along a short, clear route and back, then swap sides.
2 sets × 5–10 steps each way, each side
Move on when: You stay upright without leaning towards or away from the load.
Walk a little further.
2–3 sets × 10–15 steps each way, each side
Move on when: Your posture holds to the end on both sides.
Use a slightly heavier load and go back to 10 steps.
2–3 sets × 10–15 steps each way, each side
Move on when: You stay upright at the new weight. Repeat this step with each weight increase.

Easier version: Short two-sided carry coming soon; Progressively loaded or longer two-sided carry coming soon

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

Level 1 · Supported startStanding light-load hold coming soon
Level 2 · FoundationShort two-sided carry coming soon
Level 3 · More challengeProgressively loaded or longer two-sided carry coming soon
Level 3 · More challengeSuitcase carry (this page)

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