Homeheavy bag
Suitcase carry
Grip, trunk and hips — staying upright with a weight pulling one side.
- You need
- One heavy bag, a full water jug, or a loaded backpack held by one strap.
- Why it is in the plan
- Carrying weight while staying upright is most of a long approach. The one-sided load makes the trunk work to keep you straight.
How to do it
- 1Pick the weight up in one hand like a suitcase and stand tall.
- 2Walk slowly for 30–45 seconds, shoulders level.
- 3Don't lean away from the weight or toward it.
- 4Put it down, switch hands, walk back.
Easier
A lighter weight and a shorter walk.
Harder
Heavier, or walk longer.
Common mistake
Leaning. If you tilt, it is too heavy for today.
Gym version: Farmer's carry (dumbbells or kettlebells)
Used in: Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
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