How to do the Suitcase Carry
- Stand with feet hip-width apart, holding a dumbbell in one hand.
- Let the weight hang by your thigh, keeping your arm straight.
- Take short, even steps forward while holding yourself upright.
- Continue walking without letting the weight pull you to one side.
- Carefully lower the weight and repeat on the other side.
Full technique — 7 steps
- Stand tall with feet hip-width apart and hold a dumbbell or kettlebell at one side.
- Let the weight hang beside your thigh with your arm straight and your shoulder back, not shrugged.
- Tighten your stomach, keep your ribs in line with your pelvis, and level your shoulders.
- Walk forward with short, deliberate steps while keeping your torso upright.
- Resist leaning, twisting, or letting the load pull your trunk sideways.
- Continue for the prescribed distance or time without setting the weight down.
- Set the weight down under control, then repeat on the opposite side.
Common mistakes
- Leaning toward the loaded side
- Shrugging the loaded shoulder upward
- Taking long unstable strides
- Twisting through the torso
- Letting ribs flare forward
Form cues
- Stay tall under load
- Keep shoulders level
- Take short steps
- Crush the handle
- Keep ribs down
Quick answers
What muscles does the Suitcase Carry work?
Primary: Obliques 10/10, Forearms 8/10. Also works: Traps 4/10, Quads 3/10, Abs 6/10, Lower back 3/10.
When should I do the Suitcase Carry in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Suitcase Carry?
Strength: 4–5 sets, rest 1 min 30 s. Endurance: 2–4 sets, rest 1 min.
