ClapMove · clapmove.com
Exercise handout — move better, feel better.
Suitcase Carry
Single-sided loaded carry that trains anti-lateral-flexion. Builds the core stability needed to resist side-bending during daily activities.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
- kettlebell
No equipment? Try: dumbbell, kettlebell, heavy bag
Dosage
3
Sets
30 sec
Reps / Time
60 sec
Rest
20-40 meters or 30-45 seconds each side
Tempo
Step-by-Step Guide
Set up
- Hold dumbbell or kettlebell in one hand
- Stand tall with shoulders level
- Brace core firmly
No image for this step. Follow the written instruction.
Step 1 of 5
Begin walking with controlled steps
No image for this step. Follow the written instruction.
Step 2 of 5
Don't lean toward or away from the weight
No image for this step. Follow the written instruction.
Step 3 of 5
Keep shoulders level throughout
No image for this step. Follow the written instruction.
Step 4 of 5
Maintain upright posture
No image for this step. Follow the written instruction.
Step 5 of 5
Walk for prescribed distance or time
Breathing
- Breathe normally while walking
- Don't hold breath
Form Cues
- Shoulders stay level
- Don't lean to either side
- Walk normally - not too slow
- Core braced throughout
Common Mistakes to Avoid
- Leaning away from the weight
- Letting shoulder drop on weighted side
- Walking too fast and losing form
- Not bracing core
Safety Information
Start light. Maintain perfect posture.
Progressions
Heavier weight, longer distance
Regressions
Lighter weight, shorter distance
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.