‹ All exercises Master Trainer 101

Carry · Full Body

Suitcase Carry

Coaching cues

Hold weight on one side only — resist lateral trunk bend
Stand tall; shoulders level; ribs over pelvis
Walk with controlled steps — no Trendelenburg
Brace core asymmetrically; breathe behind the brace

▷ Watch proper form

Common faults 3

Trunk laterally flexes toward the weight

Body leans toward the loaded side — QL and lateral flexors dominate.

Overactive muscles

Quadratus lumborum (loaded side)Latissimus dorsi

Corrective work

Foam RollQuadratus lumborum↗Foam RollLats↗StretchQL side-bend stretch↗

Hip hikes on unloaded side (Trendelenburg)

Pelvis drops or hikes; glute med on stance side is weak.

Overactive muscles

TFLQuadratus lumborum

Corrective work

Foam RollTFL↗Foam RollQuadratus lumborum↗StretchStanding TFL stretch↗

Shoulder elevates on loaded side

Upper trap hikes under load instead of scapula staying depressed.

Overactive muscles

Upper trapeziusLevator scapulae

Corrective work

Foam RollUpper traps↗StretchLevator scapulae stretch↗

More Carry movements

Double Farmer's Carry