Suitcase Get-Up
Demo video coming soon
How to Do It
Holding a DB in one hand at your side, start seated or kneeling on the floor, then stand up to full height while keeping the torso tall and resisting the load’s pull to that side — moving through the get-up sequence (to a kneel, to a lunge, to standing) without tipping. Reverse to the floor under control. Reps, then switch sides.
Why It Works
Combines the anti-lateral-flexion demand of a one-sided load with the strength to transition between floor and standing positions; the changing positions challenge the lateral core and whole body to keep the trunk upright and stable under an asymmetric load through a large range.
Hockey Transfer
Builds the lateral-core and full-body stability used to get up, change levels, and stay balanced under uneven loads — relevant to recovering to your feet and staying strong and upright during the level changes and one-sided forces of contact.
Coaching Cues
- "Stay tall, don’t tip toward the weight"
- "control each position change"
- "brace through the whole get-up"
Common Mistakes
Tipping toward the load; rushing or losing control between positions; rounding the trunk; uneven sides
Progression / Regression
heavier load or fewer support points
lighter load or fewer position changes
Primary Muscles
Energy System
Strength/neural
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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