One arm holds an implement in the front rack position at the shoulder while the other holds a second implement hanging at the side (suitcase). Combines anti-extension and anti-lateral-flexion demands in a single carry — a natural progression once single-implement carries are solid.
Demo: Kettlebell multi-planar complex demo
Sets
3
Reps
15-20m per side
Rest
1:30
Contraindications
Avoid heavy loading until the combination pattern feels stable at light-moderate weight.Setup
Clean one kettlebell into the rack position at the shoulder. Deadlift a second implement into the opposite hand at the side.
Execution
- 1Keep the racked elbow pinned to the ribs
- 2Keep the suitcase-side arm straight and controlled
- 3Walk with short, deliberate steps
- 4Resist rotating the torso toward either side
- 5Switch which arm racks vs. suitcase-carries for the next set
Key cues
- Elbow glued to the ribs on the rack side
- Straight arm, tall posture on the suitcase side
- Square the hips, resist any twist
- Brace hard through the whole midsection
- Move at a controlled, unhurried pace
Common faults
- Rotating the torso to counterbalance the mismatched loads
- Letting the rack elbow flare away from the ribs
- Side-bending toward the suitcase arm
- Rushing the pace before the combination is mastered
- Using too much load on the suitcase side relative to core control
Tweaks
- Vary which implement is heavier to change the challenge direction
- Add distance for conditioning once the pattern is grooved
- Progress to the waiter + suitcase version for a harder combination
Progressions
Muscles
Primary: Obliques, Rectus Abdominis, Forearms
Secondary: Deltoids, Quadratus Lumborum, Erector Spinae
Notes
STRENGTH carry: moderate load, moderate distance. A natural stepping stone between single-implement carries and the full waiter+suitcase combination.
Sources
- Kettlebell - Loaded Carries | The Forum - StrongFirst
- 4 Farmer's Carry Workouts for Fat Loss - BarBend
Attribution: StrongFirst canon