Overhead and Suitcase Carry

How to do it

Press one bell overhead to a locked-out position. Pick up the other bell at the opposite-side hip. Stand tall and square. Walk in a straight line with controlled steps. Switch sides halfway through.

Why it's good for runners

The hardest carry there is — one shoulder holding a lockout, one core fighting sideways collapse, one hand gripping hard. Three demands at once, just like late in a marathon when your shoulders, posture, and breath are all under stress.

Common mistakes

If the overhead arm bends or the suitcase side dips, the drill is over — set down and reset. Don't let the loaded hip rotate forward; squeeze the same-side glute to keep your pelvis square. Light and clean beats heavy and ugly.