Suitcase Carry

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

Correct 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 when performing the Suitcase Carry:

  • Leaning too much to the opposite side: Keep your torso straight and stable.
  • Slouched shoulders: Make sure your shoulders are pulled back.
  • Too fast steps: Walk at a slow, steady pace to avoid losing your balance.

Variations and Adjustments

There are several ways to adapt 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 while walking.

Back to blog