Farmer + Suitcase Complex
Demo video coming soon
How to Do It
Perform a complex combining carry styles — a bilateral farmer carry for a distance, then transition to a single-side suitcase carry (one weight down) for a distance each side — all within one continuous bout. Maintain tall posture and a hard brace throughout, adjusting the anti-tip demand as the load changes. Complete the prescribed sequence.
Why It Works
Combines the bilateral posterior-chain/grip demand of the farmer carry with the asymmetric anti-lateral-flexion demand of the suitcase carry in one set, training both total-body and lateral-core stability under prolonged time-under-tension and shifting loads.
Hockey Transfer
Builds both the upright total-body strength-endurance and the lateral anti-tip stability used across a shift — staying strong and balanced whether the load is even or pulling to one side, as in varied battling and contact situations.
Coaching Cues
- "Tall and braced the whole way"
- "stay level when it’s one-sided"
- "smooth transitions, no swing"
Common Mistakes
Losing posture as the load changes; leaning during the suitcase portion; rushing the transitions; shrugging
Progression / Regression
heavier loads or longer distances
lighter loads or shorter segments
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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