Suitcase Carry (Functional)
Primary
Functional
Secondary
Obliques, Forearms, Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Carry
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Suitcase Carry (Functional) targets your functional through a loaded carry movement pattern. Use for core anti-lateral flexion training.
Everything You Need to Know About the Suitcase Carry (Functional)
The Suitcase Carry (Functional) is a good for beginners exercise that targets your Obliques and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core anti-lateral flexion training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting core stability work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Suitcase Carry (Functional)
Primary
Secondary
Stabilizers
Suitcase Carry (Functional) form guide
- 1
Pick up a heavy dumbbell or kettlebell in one hand.
- 2
Stand tall with weight at your side.
- 3
Brace core and resist leaning to the weighted side.
- 4
Walk forward with controlled steps.
- 5
Keep shoulders level throughout.
What are the best tips for the Suitcase Carry (Functional)?
Imagine a string pulling your head to ceiling.
Resist any lateral bend.
Engage the opposite side obliques.
Keep shoulders square, not tilted.
What are common Suitcase Carry (Functional) mistakes to avoid?
Leaning toward the weight.
Loading more weight than you can control on the Suitcase Carry (Functional) 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.
Shoulders tilting which indicates imbalanced loading.
Without proper shoulder positioning during the Suitcase Carry (Functional), your Obliques can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Rushing and losing control.
Rushing through the Suitcase Carry (Functional) 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.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Suitcase Carry (Functional) spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Is the Suitcase Carry (Functional) right for you?
All levels wanting core stability work.
How to Program the Suitcase Carry (Functional)
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 40-60 yards per arm. Rest 45-60 seconds.
What are good alternatives to the Suitcase Carry (Functional)?
Farmer Carry (Heavy)
Overhead Carry (Functional)
Pallof Press
Other Variations
- Heavy Suitcase Carry
- Suitcase Carry with Pause
- Suitcase Carry to Press
- Mixed Carry (Suitcase + Overhead)
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Suitcase Carry (Functional) — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Use appropriate weight.
- Keep posture neutral.
- Switch sides for balance.