Badminton strength · Core anti-rotation · Intermediate · ~3 min
Suitcase carry
Carrying weight on one side trains the side trunk muscles to stop you leaning, the same stability needed when reaching wide.
▶ The Best Core Exercise You're Not Doing — Squat University (YouTube)
More videos: How To Perform The Suitcase Carry (Dr. Carl Baird) · What Happens To Your Body When You Do Suitcase Carries For 30 Days (FitZip)
Prescription2 × 30 s each side · rest 45 s
EquipmentDumbbell(s)
ImpactLow
FormatSolo
Starting position
Stand tall holding one dumbbell at your side.
How to do it
- Stand perfectly upright: do not lean away or toward the weight.
- Walk slowly for the set time.
- Switch hands.
Technique cues
- Shoulders level
- Slow walk
Common mistakes
- Leaning
- Hip hiking
Easier
Lighter weight or Side plank.
Harder
Heavier weight, longer distance.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.