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strength · dumbbell

Suitcase Carry

Single-side loaded carry — builds anti-lean strength.

3 per side × 30 yards 12 minrest 60s

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Included in "Carries & Balance" — 5 guided exercises with a rest timer.

Equipment
dumbbell
Rest
60s between sets
Primary muscles
obliques, grip
Also works
shoulders

How to do it

  1. Hold a heavy dumbbell in one hand at your side.
  2. Walk 30 yards keeping your torso perfectly upright — no lean toward the weight.
  3. Turn and walk back. Switch sides.
  4. 3 rounds per side.

Form cues

  • ✓Level shoulders and hips
  • ✓Squeeze the free hand into a fist too
  • ✓Steady breath

Common mistakes

  • ✗Leaning toward the weight
  • ✗Weight too light

Progressions

  • Moderate → heavy → longer distance

Workouts that include this

Real-world strength
Carries & Balance
25 min · 5 exercises

More longevity exercises

Goblet Squat
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
Standing Overhead Press
3–4 × 6–10
All longevity exercises