Primary
Core
Secondary
Grip, Shoulders, Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Suitcase carries are a unilateral loaded carry where you hold weight in only one hand while walking. This asymmetric load forces your obliques and core to work hard to prevent lateral bending. The single-side loading makes this superior to bilateral carries for oblique development.
When to use it
Use for anti-lateral flexion for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Hold a heavy dumbbell or kettlebell in one hand at your side. Stand tall with shoulders level—do not lean away from the weight. Walk with controlled steps while keeping your torso perfectly upright. Switch sides after each set or halfway through.
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Hold a weight in one hand at your side.
Stand tall with shoulders level.
Walk forward with controlled steps.
Don't lean to either side.
Keep core braced throughout.
Switch sides and repeat.
Anti-lateral flexion exercise.
Stay upright, don't lean.
Heavy is better for core work.
Great for grip too for optimal results.
Use suitcase carries for oblique and core stability training. They are excellent for correcting imbalances and building functional anti-lateral-flexion strength. Program as a core finisher or as part of conditioning work. Go heavy for best results.
Leaning away from weight.
Loading more weight than you can control on the Suitcase Carry often creates compensations that shift work away from your Obliques. Reduce the load until each rep follows the intended path.
Shrugging shoulder for optimal results.
Changing your shoulder position during the Suitcase Carry can redirect the movement away from your Obliques. Use the shoulder-blade position described in the setup and keep the motion controlled.
Walking too fast which compromises form and stability.
Rushing through the Suitcase Carry makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
All fitness levels looking to build strength and muscle definition.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-40 meters per side. Rest 60s.
This is one example of how Suitcase Carry could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Suitcase Carry
The Suitcase Carry primarily targets the Obliques, Core, making it an effective exercise for core development. Secondary muscles worked during the Suitcase Carry include Grip, Shoulders, Traps, providing additional training stimulus. Stabilizer muscles engaged include Hips, Lower back.
Yes, the Suitcase Carry is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Suitcase Carry, the recommended approach depends on your goals. 3-4 sets of 30-40 meters per side. Rest 60s. For strength, use 30-40 meters per side. For muscle growth, perform 40-50 meters per side. For endurance, complete 50-60 meters per side.
Yes, the Suitcase Carry can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Suitcase Carry include: Farmer Carry, Pallof Press. These exercises target similar muscle groups as the Suitcase Carry and can be used as substitutes based on your equipment availability, gym setup, or training preferences.