Suitcase Carry

How to do it

Pick up one bell at your side, like you're carrying a heavy suitcase. Stand tall and absolutely square — shoulders level, hips level. Walk in a straight line with controlled steps. The loaded side cannot dip; the free arm cannot fly out for balance. Switch sides for the same distance.

Why it's good for runners

Carrying weight on one side forces your obliques and hip stabilizers to keep you from tipping over. That's the exact job your trunk does every time one foot leaves the ground when you run — and weakness here is behind most runner's-knee and hip-related injuries.

Common mistakes

The big one: letting the loaded shoulder drop. If your free arm wants to swing out for balance, the bell is too heavy. Squeeze the same-side glute to keep your hips level.