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.
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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Yes, the Suitcase Carry (Functional) is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting core stability work. Start with lighter weights to master proper form before progressing.
For the Suitcase Carry (Functional), the recommended approach depends on your goals. 3-4 sets of 40-60 yards per arm. Rest 45-60 seconds. For strength, use 30-50 yards per arm. For muscle growth, perform 50-70 yards per arm. For endurance, complete 70+ yards per arm.
Yes, the Suitcase Carry (Functional) can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting functional.
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.