Suitcase Carry
How to Do the Suitcase Carry With Proper Form
Stand beside a dumbbell or kettlebell with feet about hip width apart.
Pick up the weight with one hand using a stable hinge and keep the shoulder set rather than shrugged.
Stand tall with the ribs stacked over the pelvis, eyes forward, and the free arm relaxed.
Walk slowly in a straight line while keeping the trunk from leaning toward or away from the weight.
Use short, quiet steps and keep the loaded hand close to the outside of the thigh.
Stop before the grip, shoulder, or trunk position deteriorates.
Set the weight down under control, then repeat for the same distance on the opposite side.
Form Check & Technique
DO THIS (Technique Tips)
- Stand tall before taking the first step
- Keep the weight close to the thigh
- Use quiet, controlled steps
- Look straight ahead rather than down at the weight
- Match the distance on both sides
AVOID THIS (Common Mistakes)
- Leaning toward or away from the weight
- Shrugging the loaded shoulder
- Taking long, noisy steps
- Letting the weight swing away from the body
- Rotating the trunk while walking
- Carrying one side for much longer than the other
About Suitcase Carry
The suitcase carry is a one-sided loaded carry performed while walking with a dumbbell or kettlebell at one side. The uneven load challenges the trunk to resist side bending while the legs, grip, and shoulders coordinate each step. Walk tall and keep the weight from pulling the ribs or pelvis out of alignment.
Suitcase Carry Muscles Worked
The quadratus lumborum and obliques resist the body being pulled into a side bend.
- The abdominal wall, hip stabilizers, shoulder girdle, and grip maintain the loaded walking position while the legs produce steady steps.
Sets & Reps Guidance
Technique / Learning
2-3 carries of 15-25 metres per side using a light implement.
Strength Focus
3-5 carries of 20-40 metres per side with a challenging load and perfect posture.
Muscle Growth (Hypertrophy)
3-4 carries of 30-60 seconds per side with controlled steps.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
farmers carry
front-rack-carry
pallof press
copenhagen plank
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Dumbbell Bench Press
Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.
Suitcase Carry vs Farmer Carry
A farmer carry uses weights in both hands and challenges total grip and trunk stiffness. A suitcase carry loads one side, making anti-lateral-flexion and asymmetrical control more prominent.
How Heavy Should the Carry Be?
Choose a load that makes the trunk work without forcing a visible lean or changing your walking pattern. The heaviest weight you can carry is not automatically the best training load.
How to Progress the Distance
Start with short walks and consistent posture. Add distance, time, or load gradually, and keep the same work on both sides so the progression remains measurable.
Why the Pelvis Should Stay Level
A level pelvis keeps the side-body muscles working to resist the load rather than letting the hip hike or trunk collapse. Use shorter steps if your gait becomes uneven.
Sources & References
- [1]
- [2]
- [3]ACSM Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance — PubMedView Source