KB Suitcase Carry (One-Arm)

CarryKB

A unilateral carry holding a single kettlebell at the side like a suitcase. Because the load is offset to one side, the obliques and quadratus lumborum must work overtime to resist lateral flexion — the classic anti-lateral-flexion carry.

Demo: StrongFirst

Sets

4

Reps

20-30m per side

Rest

1:15

Contraindications

Avoid heavy loading with acute SI joint or lower back pain — regress to bilateral farmer carry.

Setup

Deadlift a single kettlebell from the floor with one hand, standing tall with the bell at the side of that leg.

Execution

  1. 1Stand tall, weighted arm straight, free arm relaxed or lightly braced
  2. 2Resist the pull of the bell — do not lean toward the loaded side
  3. 3Walk with short, even steps
  4. 4Keep both shoulders level throughout the set
  5. 5Switch sides and repeat for equal volume

Key cues

  • Stay stacked — ribs over hips, hips over feet
  • Squeeze the obliques on the loaded side
  • Don't let the shoulder on the loaded side dip
  • Keep the free hand relaxed, not clenched for balance
  • Breathe evenly, don't hold your breath fighting the lean

Common faults

  • Side-bending toward the loaded arm to 'cheat' the balance
  • Shifting the hip out to the opposite side
  • Shrugging the loaded shoulder upward
  • Leaning the torso away from the load instead of staying vertical
  • Rushing the pace to avoid feeling the core work

Tweaks

  • Go heavier and shorter for a max anti-lateral-flexion challenge
  • Go lighter and longer to build oblique endurance
  • Add a march (knee drive) for extra hip-stability demand

Progressions

Waiter + Suitcase Offset Carry

Muscles

Primary: Obliques, Quadratus Lumborum, Forearms

Secondary: Glutes (hip abductors), Trapezius

Notes

STRENGTH carry: heavier load, shorter distance emphasizes max anti-lateral-flexion strength. Lighter/longer versions shift toward oblique conditioning.

Sources

Attribution: StrongFirst / Dan John