Suitcase Carry

Technique

The suitcase carry is an anti-lateral-flexion exercise where you hold a single dumbbell at arm's length by your side, like carrying a suitcase, and simply walk while resisting the urge to lean away from the load. Start standing tall with the dumbbell in one hand, shoulders pulled back and down, and your core braced before you take your first step. Walk with short, controlled steps for the prescribed distance or time, keeping your torso vertical and both shoulders level the entire way, then switch the dumbbell to the other hand and repeat. The key cue is to actively resist bending sideways toward the working side or shrugging that shoulder up toward your ear, so the weight never gets to pull you off your straight line.

Steps

1. Stand tall holding a single dumbbell at your side with a firm grip
2. Pull your shoulders back and down and brace your core
3. Walk forward with short, controlled steps for the set distance or time
4. Keep your torso upright and both shoulders level throughout
5. Switch the dumbbell to the other hand and repeat for the same distance or time

Common mistakes

• Leaning your torso toward the loaded side instead of resisting it
• Shrugging the loaded shoulder up toward your ear
• Letting the dumbbell swing away from your body instead of holding it close

Variations

• Kettlebell suitcase carry for a different grip and center of mass
• Double suitcase carry with a dumbbell in each hand for a straightforward loaded carry
• Offset suitcase carry with a heavier dumbbell on one side only for longer distances

FAQ