Suitcase Carry
DumbbellUnilateralStrength
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The Suitcase Carry is a unilateral loaded carry exercise where you grip a heavy weight, such as a dumbbell or kettlebell, in one hand and walk a set distance while maintaining an upright posture and bracing your core to resist lateral bending. Its primary purpose is to build functional strength, grip endurance, and anti-rotation stability for real-world tasks like carrying luggage. It primarily targets the abs, glutes, forearms, and back, benefiting athletes, manual laborers, and anyone seeking improved posture and core resilience; no equipment beyond a single weight is required.
How to Perform Suitcase Carry
- 1Stand tall with feet hip-width apart, core braced, and shoulders back.
- 2Pick up a heavy dumbbell, kettlebell, or equivalent weight in one hand using a neutral grip (palm facing your body).
- 3Position the weight at your side, arm fully extended, with the opposite hand relaxed or on hip.
- 4Engage your core, squeeze glutes, and inhale deeply to prepare.
- 5Exhale as you take a controlled step forward with the leg on the same side as the weight, maintaining an upright torso.
- 6Continue walking forward in a straight line for 20-40 meters or 20-30 steps, keeping hips level and shoulders square.
- 7Stop, set the weight down controlled, and switch sides to repeat.
- 8Key form tips: Keep your torso upright—avoid leaning toward or away from the weight. Maintain even strides and level hips to prevent twisting. Common mistakes: slouching shoulders, holding breath, or letting the weight pull you sideways.
