Suitcase Carry (Functional)
Primary
Functional
Secondary
Obliques, Forearms, Traps
Equipment
Dumbbell
Difficulty
Beginner
Type
Carry
Suitcase Carry (Functional)
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Muscles worked: Suitcase Carry (Functional)
Want Suitcase Carry (Functional) in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Suitcase Carry (Functional)
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.
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)
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.
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 charge for 7 days
Related Content
Safety Notes
- Use appropriate weight.
- Keep posture neutral.
- Switch sides for balance.