Suitcase Carry
A loaded walk with a weight held in one hand only. The uneven load forces the trunk to resist side bending, building oblique and lateral core strength along with grip.
Primary muscles
- Obliques
- Forearm Flexors
Secondary muscles
- Gluteus Medius
- Traps (Trapezius)
- Transverse Abdominis
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Duration
- 20–40 m per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand next to a dumbbell or kettlebell, hinge with a flat back, grip it with one hand and stand tall.
Stand upright with shoulders level and the free arm relaxed or out to the side.
Brace the core and walk forward with steady steps.
Resist leaning toward or away from the weight.
Complete the distance, set the weight down, and switch hands.
Breathing: Keep breathing in short breaths behind a braced core throughout the walk.
Coaching tips
Level shoulders
Stand tall like a pillar
Grip hard
Common mistakes
Leaning away from the weight
Hiking the loaded shoulder
Walking too fast
Letting the weight bump the leg
Safety notes
Pick up and set down the weight with a neutral spine.
Start with a moderate weight and increase only when posture stays level.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.