A suitcase carry is walking with a single heavy weight in one hand, like carrying a suitcase, while keeping your body perfectly upright. To do it safely, pick up a dumbbell or kettlebell with a flat back, stand tall with shoulders level, and walk 20 to 30 metres without leaning toward or away from the weight. Switch hands and repeat. The challenge isn’t the walking. It’s refusing to tilt.
Why a lopsided carry is so useful
When the load is on one side, the muscles on the other side of your trunk and hips have to work hard to stop you from bending sideways. That’s the job your core actually does when you carry groceries in one hand, a toolbox up a ladder or a laptop bag through Union Station.
It trains the obliques, the deep trunk muscles and the hip stabilisers in a standing position, without bending your spine. That’s why it’s a favourite for men who want strong abs without crunches.
Picking it up
- Place the weight beside your right foot.
- Hinge down with a flat back, bending your knees, and grip the handle in the centre.
- Brace and stand up, keeping the weight close to your side.
- Before you walk, check your shoulders are level in a mirror if you have one.
Walking cues
- Stand tall as if a string is pulling the top of your head up.
- Keep both shoulders level; don’t let the loaded side drop.
- Pull the shoulder of the loaded arm slightly down and back.
- Make a fist with your free hand or hold it out slightly to the side for balance.
- Walk with steady, normal-length steps and keep breathing.
- Keep your hips level, too; don’t let them shift away from the weight.
- After your distance, set it down with a hinge, switch hands and walk back.
What to fix
| Problem | What it means | Correction |
|---|---|---|
| Leaning toward the weight | Too heavy for your trunk | Drop 4–8 kg and walk shorter |
| Leaning away to counterbalance | Overcorrecting | Aim for perfectly vertical, check in a mirror |
| Hip shifting sideways | Hip stabilisers losing | Slower steps, lighter load |
| Loaded shoulder hiking up | Shrugging under the weight | Shoulder down and back, arm long |
Distances and loads
| Goal | Load (one hand) | Distance per side | Sets |
|---|---|---|---|
| Beginner | About 1/4 body weight | 20 m | 2–3 |
| Strength | 1/3 to 1/2 body weight | 15–20 m | 3–4 |
| Endurance | About 1/4 body weight | 40 m or 45 s | 3 |
Rest 60 seconds between sides. If one side is much harder to keep level, start with that side and match its distance on the other.
Variations and swaps
- Easier: lighter weight, shorter walk, or a stationary hold standing still for 20 to 30 seconds.
- Harder: heavier load, a bottoms-up kettlebell grip, walking over a step, or carrying on stairs.
- Two-handed version: the farmer’s carry lets you load more but takes away the side-bending challenge.
- No walking room: the side plank trains similar muscles lying down, and the Pallof press works the trunk against rotation.
- Sore elbow or hand: a kettlebell handle or a thicker grip may feel better than a dumbbell.
Programs that use it
Suitcase carries appear in the core workout, the lower back friendly workout and the kettlebell workout. For a plan that builds the load over several weeks, see the DIY programs.
Questions people also ask
What muscles does the suitcase carry work?
The obliques and deep trunk muscles on the side opposite the weight, the hip muscles that keep your pelvis level, and your grip and upper back on the loaded side.
How heavy should a suitcase carry be?
Start around a quarter of your body weight in one hand. Go heavier only while you can walk without leaning toward or away from the weight.
Suitcase carry or farmer's carry?
Both are useful. The farmer's carry lets you go heavier and builds grip and traps; the suitcase carry is the better core exercise because the load is lopsided.
Can the suitcase carry help a sore back?
It's a commonly used exercise for building trunk endurance and is often well tolerated. It doesn't treat back pain; if your back hurts, follow your physiotherapist's guidance on what to load.