Primary
Functional
Secondary
Obliques, Forearms, Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Carry
See how Suitcase Carry (Functional) 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.
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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.
The suitcase carry loads one side of your body, forcing your obliques and quadratus lumborum to work overtime to prevent lateral flexion. This anti-lateral flexion exercise builds the core stability needed for rotational sports and everyday lifting.
When to use it
Use for core anti-lateral flexion training.
Who it's for
All levels wanting core stability work.
Imagine a string pulling the top of your head toward the ceiling. Resist any lean toward the weighted side—your shoulders should stay completely level. Engage the opposite side obliques to keep your torso perfectly vertical.
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Pick up a heavy dumbbell or kettlebell in one hand.
Stand tall with weight at your side.
Brace core and resist leaning to the weighted side.
Walk forward with controlled steps.
Keep shoulders level throughout.
Imagine a string pulling your head to ceiling.
Resist any lateral bend.
Engage the opposite side obliques.
Keep shoulders square, not tilted.
Use for core anti-lateral flexion training and grip work. Excellent for addressing side-to-side core strength imbalances. Program 3-4 sets of 40-60 yards per arm with 45-60 seconds rest. Switch sides and compare difficulty to identify asymmetries.
Leaning toward the weight.
Loading more weight than you can control on the Suitcase Carry (Functional) often creates compensations that shift work away from your Obliques. Reduce the load until each rep follows the intended path.
Shoulders tilting which indicates imbalanced loading.
Changing your shoulder position during the Suitcase Carry (Functional) can redirect the movement away from your Obliques. Use the shoulder-blade position described in the setup and keep the motion controlled.
Rushing and losing control.
Rushing through the Suitcase Carry (Functional) 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.
Holding breath, which reduces blood flow and can cause dizziness.
Inconsistent breathing during the Suitcase Carry (Functional) can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
All levels wanting core stability work.
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 40-60 yards per arm. Rest 45-60 seconds.
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 (Functional) 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 (Functional)
The Suitcase Carry (Functional) primarily targets the Obliques, Core, making it an effective exercise for functional development. Secondary muscles worked during the Suitcase Carry (Functional) include Forearms, Traps, providing additional training stimulus. Stabilizer muscles engaged include Hip Stabilizers, Shoulder.
Our library labels Suitcase Carry (Functional) 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 (Functional). 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 (Functional) 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 (Functional) include: Farmer Carry (Heavy), Overhead Carry (Functional), Pallof Press. These exercises target similar muscle groups as the Suitcase Carry (Functional) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.