Carry Complex (Farmer + Suitcase + Overhead)
Demo video coming soon
How to Do It
Perform a continuous carry complex moving through positions — a farmer carry, then a one-side suitcase carry, then an overhead carry (weight pressed and held overhead) — each for a set distance within one bout. Keep the core braced and posture appropriate to each position (ribs down on the overhead, level on the suitcase). Complete the sequence, then switch sides.
Why It Works
Trains carrying strength and stability across multiple loading positions — bilateral, asymmetric, and overhead — in one set; the overhead portion adds an anti-extension and overhead-stability demand, building comprehensive trunk stability and total-body strength-endurance under varied loads.
Hockey Transfer
Builds the full spectrum of trunk stability and total-body strength-endurance used in hockey — upright posture, lateral anti-tip control, and overhead/extended-arm stability — supporting battling, balance, and durability under the varied forces of a game.
Coaching Cues
- "Brace appropriately for each position"
- "ribs down overhead, level on the suitcase"
- "smooth transitions, stay tall"
Common Mistakes
Arching the back on the overhead portion; tipping during the suitcase; losing posture in transitions; rushing
Progression / Regression
heavier loads or longer segments
lighter loads, fewer positions, or shorter distances
Primary Muscles
Energy System
Strength/neural (strength-endurance)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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