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Exercise handout — move better, feel better.
Suitcase Carry
Single-sided carry for glute medius, core anti-lateral flexion, and hip stability.
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
No equipment? Try: Dumbbell, Kettlebell, Heavy bag
Dosage
4
Sets
0
Reps / Time
60 sec
Rest
20-40 meters each side
Tempo
Step-by-Step Guide
Set up
- Hold weight in one hand at side
- Stand tall - resist leaning toward weight
- Core braced, shoulders level
No image for this step. Follow the written instruction.
Step 1 of 4
Walk forward with controlled steps
No image for this step. Follow the written instruction.
Step 2 of 4
Keep shoulders and hips level (don't lean)
No image for this step. Follow the written instruction.
Step 3 of 4
Maintain upright posture
No image for this step. Follow the written instruction.
Step 4 of 4
Complete distance, then switch hands
Breathing
- Breathe steadily
- Don't hold breath
Form Cues
- Don't lean toward the weight
- Keep hips level
- Core works hard to stay straight
- Shoulders stay even
Common Mistakes to Avoid
- Leaning toward weighted side
- Hip hiking on weighted side
- Holding breath
- Rushing
Safety Information
Use weight you can control without leaning.
Progressions
Heavier weight, longer distance, overhead suitcase
Regressions
Lighter weight, shorter distance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.