DB Suitcase Carry
Demo video coming soon
How to Do It
Hold a single DB in one hand at the side (like a suitcase), stand tall and square. Brace hard and walk with controlled steps, resisting the load’s pull to tip you toward that side — keep the shoulders and hips level and the torso upright. Walk the prescribed distance, then switch the weight to the other hand. Don’t lean away.
Why It Works
The single-side load creates an anti-lateral-flexion demand — the opposite-side obliques and quadratus lumborum must work hard to keep the trunk upright and level against the pull, building lateral-core strength and asymmetric stability under gait.
Hockey Transfer
Builds the lateral-core stability used to stay upright and balanced over one edge and resist being pulled or knocked off-balance to one side during contact; the anti-tip control supports balanced single-leg skating and battling.
Coaching Cues
- "Stand tall, don’t lean toward the weight"
- "shoulders and hips level"
- "brace and walk square"
Common Mistakes
Leaning toward (or away from) the weight; hips or shoulders tilting; shrugging; uneven steps
Progression / Regression
heavier load or longer distance
lighter load or shorter distance
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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