How to do the Suitcase Carry

The suitcase carry is a walk with one heavy dumbbell or kettlebell held at your side, the way you’d carry a suitcase. The weight tries to pull you over sideways, and the exercise is staying upright anyway.

1. Take a firm grip of a dumbbell and allow it to rest next to your thighs with your palm facing inwards

2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee

3. Begin walking in a controlled manner while keeping your core braced and your torso upright

4. Take steps for the specified amount of reps or time

Benefits

Carrying a load on one side makes the muscles down the other side of your trunk, especially your obliques, work hard to keep you straight. Your grip, forearms, shoulders and upper back all work too.

Few exercises are this close to real life. It trains exactly what you need to carry a heavy shopping bag or a bag of compost without leaning over.

Form tips

• Stand tall with your shoulders level. Check in a mirror: the shoulder on the weighted side shouldn’t drop.
• Keep your arm straight and the weight just off your thigh.
• Walk slowly with short steps. Walking fast hides a lean.
• Carry the same distance on each side.

Variations

• To make it easier, use a lighter weight or a shorter distance.
• To make it harder, use a heavier weight or walk further.
• For a heavier carry with less twist, hold a weight in each hand for the farmer’s walk.