Elite Physique The New Science of Building a Better Body

One-Arm Loaded Carry
FULL-BODY CORE
The one-arm loaded carry, also known as a suitcase carry, is a popular exercise in
both sport and low back rehabilitation. Compared with a two-arm carry, holding a heavy
weight in one hand requires greater activation of the obliques and quadratus lumborum
muscles, which resist lateral flexion of the spine.
HOW TO DO IT
1. Hold a heavy dumbbell in your left hand.
2. Stand with a tall posture, tuck your chin (i.e., make a double chin), and keep
your shoulders pulled back.
3. Walk slowly, striking your heel with each step (see figure), preferably in a figure-eight
pattern.
4. Switch hands and repeat for the same time or distance.
ADVANTAGES
• This one-arm variation strengthens the core muscles that resist lateral flexion
of the spine (i.e., obliques and quadratus lumborum).
• It provides many of the benefits of a two-arm loaded carry when only one heavy
weight is available.
136
COACHING CUES
• Maintain a perfectly vertical trunk during the exercise.
• Sometimes it’s helpful to watch yourself in the mirror during the early stages of
this exercise to ensure your trunk is vertical and your shoulders are level.