Suitcase Carry

Suitcase Carry is an excellent exercise that strengthens core stability, the lower back, and grip strength. By performing the exercise with a weight in one hand, you activate your oblique abdominal muscles and improve your balance. Suitcase Carry is a functional exercise that mirrors everyday movements, such as carrying heavy bags or suitcases.

Proper technique

How to perform the Suitcase Carry correctly:

  1. Grab a heavy dumbbell or kettlebell in one hand.
  2. Stand with your feet shoulder-width apart and hold the weight by your side.
  3. Keep your body upright, tighten your core, and pull your shoulders back.
  4. Walk forward at a controlled pace while keeping your body straight.
  5. Walk a set distance (e.g., 20-30 meters) and then switch hands.

Common mistakes

Avoid these mistakes during the Suitcase Carry:

  • Leaning too much to the opposite side: Keep your upper body straight and stable.
  • Slouching shoulders: Make sure your shoulders are pulled back.
  • Taking steps too quickly: Walk at a slow, steady pace to avoid losing balance.

Variations and modifications

There are several ways to adjust or make the Suitcase Carry more challenging:

  • Beginners: Use a lighter weight and walk shorter distances.
  • Advanced: Use a heavier weight or try an overhead carry for an extra challenge.

Reps and sets

To get the most benefit from the Suitcase Carry, it is recommended to aim for:

  • 3 sets of 20-30 meters for each hand.
  • Alternatively, you can work with time: Carry the weight for 30-60 seconds per hand.

Remember to breathe calmly throughout the exercise. Inhale at the start and exhale as you walk.

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