Suitcase Carry
Primary
Core
Secondary
Grip, Shoulders, Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isometric
Suitcase Carry
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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.
What muscles does the Suitcase Carry work?
Also targets: , Shoulders,
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Step-by-step: Suitcase Carry
- 1
Hold a weight in one hand at your side.
- 2
Stand tall with shoulders level.
- 3
Walk forward with controlled steps.
- 4
Don't lean to either side.
- 5
Keep core braced throughout.
- 6
Switch sides and repeat.
What are the best tips for the Suitcase Carry?
Anti-lateral flexion exercise.
Stay upright, don't lean.
Heavy is better for core work.
Great for grip too for optimal results.
When to Use the Suitcase Carry
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.
Mistakes to watch for on the Suitcase Carry
Leaning away from weight.
Loading more weight than you can control on the Suitcase Carry forces compensatory movement patterns that bypass your Obliques. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Shrugging shoulder for optimal results.
Without proper shoulder positioning during the Suitcase Carry, your Obliques can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Walking too fast which compromises form and stability.
Rushing through the Suitcase Carry reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Suitcase Carry?
All fitness levels looking to build strength and muscle definition.
How to Program the Suitcase Carry
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.
What are good alternatives to the Suitcase Carry?
Other Variations
- Heavy Suitcase Carry
- Suitcase Deadlift
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.
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Safety Notes
- Keep shoulders level.
- Don't lean.