Primary
Core
Secondary
Grip, Shoulders, Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isometric
See how Suitcase Carry could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
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.
Want Ely to consider Suitcase Carry for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 30-40 meters per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Suitcase Carry as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Suitcase Carry. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Suitcase Carry is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.