Suitcase Carry: The Underrated Core Builder

A suitcase carry is exactly what it sounds like: you hold a heavy dumbbell or kettlebell in one hand and walk, keeping your torso tall and level. The weight tries to pull you sideways, so your obliques, quadratus lumborum and deep core have to work hard to keep you upright. Start with roughly a quarter to a third of your bodyweight in one hand for 20-40 metres per side, and build from there.

It's one of the simplest core exercises there is, and one of the most useful. Here's how to do it well.

Why the suitcase carry works

Most ab exercises have you lying down and moving your spine. The suitcase carry does the opposite. It asks your trunk to stay still while you're standing, breathing and walking under load. That's an anti-lateral-flexion exercise, meaning the main job is stopping your spine from bending to the side.

That trains:

• Obliques, especially on the side opposite the weight
• Quadratus lumborum, a deep muscle in your lower back that resists side bending
• Deep core and glutes, which stabilise your pelvis as you shift from one leg to the other
• Grip, traps and forearms, as a bonus

It's also very practical. Carrying groceries, a suitcase or a child on one hip is the same pattern. And because you're standing, it carries over well to lifting and sport. If you play a field or court sport, our article on core training for athletes shows where carries fit into a bigger plan.

How to do a suitcase carry

1. Place a dumbbell or kettlebell beside one foot.
2. Squat or hinge down to grab it with a neutral spine, as you would for a deadlift.
3. Stand up tall. Shoulders level, ribs stacked over your pelvis, chin neutral.
4. Brace your trunk lightly. Think about bracing to about 30-50% effort, enough to stay rigid but still breathe.
5. Walk forward with normal, controlled steps. Don't rush.
6. Keep the weight hanging by your side without letting it touch your leg.
7. After your distance or time, set it down carefully, switch hands and repeat.

The best cue is to imagine a glass of water balanced on each shoulder. If either would spill, you're leaning.

How heavy should you go?

Heavier than you'd expect. A suitcase carry with a light dumbbell doesn't challenge much. Use this as a starting point:

If you weigh 80 kg, that's roughly 16-20 kg for a beginner and 24-32 kg once you've got some experience. Those are rough guides, not targets. The right weight is the heaviest one you can carry while staying perfectly level. Grip often gives out first, which is fine. Use straps only if your grip is truly the limit and you want more core work.

Common mistakes

• Leaning away from the weight. Some people overcorrect and tilt toward the empty side. Stay vertical.
• Hiking the shoulder. Let the loaded arm hang long. Don't shrug the weight up.
• Swinging the weight. It should travel smoothly beside you. Slow your steps.
• Holding your breath the whole time. Brace, then take short controlled breaths. Long carries without breathing will make you light-headed.
• Going too light. If it feels like nothing, it's doing almost nothing.

Suitcase carry variations

• Farmer's carry. Weight in both hands. Easier to stay level, so it trains grip and overall bracing more than obliques.
• Offset carry. A heavy weight in one hand and a lighter one in the other. A middle ground.
• Overhead carry. Weight locked out overhead. More shoulder stability and anti-extension.
• Front rack carry. Kettlebell held at the shoulder. Hard on the upper back and deep core.
• Suitcase march. If you don't have room to walk, march slowly on the spot for 30-45 seconds.

Sample workouts with suitcase carries

Core finisher after lifting

1. Suitcase carry: 3 x 30 m per side
2. Pallof press: 2 x 10 per side

That's about 8 minutes and covers both anti-lateral-flexion and anti-rotation.

Oblique-focused session

1. Side plank: 3 x 30 seconds per side
2. Cable woodchopper: 3 x 10 per side
3. Suitcase carry: 3 x 40 m per side, heavy
4. Bicycle crunch: 2 x 20 total reps

For more ways to build the sides of your trunk, see our oblique workout. If you'd like a routine assembled for you, the ab workout generator can include carries.

Will carries make your waist blocky?

A common worry is that heavy oblique work will widen your waist. In practice, the obliques are relatively thin muscles, and carries are an endurance-strength exercise rather than a huge muscle builder. Most of what makes a waist look wide is fat stored around the midsection, not oblique muscle. If your waist measurement is a concern, the waist-to-height ratio calculator is a better thing to track than worrying about oblique size.

How to progress

You can make a suitcase carry harder in several ways:

1. Add weight in small jumps, 2-4 kg at a time.
2. Add distance, around 10 m per week.
3. Walk slower. A slower walk means more time under tension per metre.
4. Add obstacles: stairs, turns or walking backward.

Pick one change at a time. If your posture slips, go back a step.

Safety notes

Pick the weight up and put it down with good form. Many carry injuries happen during setup, not the walk. If you have shoulder, elbow or back pain that gets worse with carries, stop and get it checked by a doctor or physical therapist.

Where AbShred fits

Suitcase carries mainly build oblique and deep core strength, two areas that are easy to neglect if you only do crunches. AbShred, an iPhone app on its way, scores Obliques and Deep Core as separate zones from one photo, then builds a weekly plan that starts with your weakest zone. It's an AI estimate for motivation, not a medical measurement. Join the waitlist at abshred.com.

FAQ

What muscles does the suitcase carry work?

Mainly the obliques and quadratus lumborum on the side opposite the weight, plus the deep core, glutes, grip, traps and forearms.

Is a suitcase carry better than a farmer's carry for abs?

For obliques and lateral stability, yes, because the uneven load forces your trunk to resist bending sideways. Farmer's carries are better for grip and overall bracing.

How often should I do suitcase carries?

Two or three times a week works well, usually at the end of a lifting session. They're not very fatiguing, so they fit easily into most programs.

Can I do a suitcase carry with a kettlebell?

Yes. A kettlebell or dumbbell both work. Some people find a kettlebell slightly easier on the grip because of the handle shape.

What if I don't have space to walk?

Do a suitcase march on the spot, lifting each knee slowly while holding the weight, for 30-45 seconds per side.