The suitcase carry is one of the simplest yet most effective exercises you can add to your training routine. Because it mimics carrying a suitcase, the move challenges your core, balance, and posture while also improving total-body strength. In addition, it requires minimal equipment, making it an easy but powerful addition to your workouts.
Also Known As: One-arm farmer’s carry, loaded carry
Targets: Core, glutes, legs, shoulders, arms
Equipment Needed: Kettlebell
Level: Intermediate
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How to Master the Suitcase Carry
First, grab a kettlebell with your non-dominant hand—this side is usually weaker, so training it first is beneficial. Next, stand with your feet shoulder-width apart and keep your arms relaxed at your sides. Then, engage your core muscles, pull your shoulder blades down and back, and stand tall with an upright posture.
After setting your stance, begin walking forward slowly. As you move, focus on taking small and controlled steps rather than rushing. Moreover, keep your torso upright and avoid leaning toward the kettlebell. Continue for a set number of steps or a timed distance. Finally, set the kettlebell down carefully, switch to the other hand, and repeat.
Pro tip: Choose a kettlebell heavy enough to challenge your stability but still light enough so you can maintain perfect posture.
Benefits of the Suitcase Carry
The suitcase carry delivers benefits that go far beyond core strength. For example, it strengthens the shoulders, arms, and upper back while also activating the lower body—specifically the quads, hamstrings, glutes, hip flexors, and calves.
In addition, this move builds trunk stability. As a result, you may notice reduced back pain, better balance, and improved ability to rotate, flex, and extend your torso. Research also shows that the exercise improves grip strength¹ and enhances shoulder stability².
Moreover, training unilaterally—one side at a time—corrects muscular imbalances. Since most people favor carrying bags on their dominant side, the opposite side often becomes weaker. Therefore, performing suitcase carries helps restore balance and symmetry in your strength.
Finally, this functional exercise carries over to daily life. It prepares you for common tasks like holding groceries, a gym bag, or even luggage. Because posture improves with this movement³, you’ll also move more efficiently throughout your day.
Variations and Modifications
1.Beginner-Friendly Options
If you’re new to the suitcase carry, you can make it easier in several ways. For instance, choose a lighter kettlebell or shorten the distance. Additionally, you may pause mid-set to rest if you feel fatigued.
2.Increasing the Challenge
On the other hand, if you’re ready for more resistance, increase the kettlebell weight. Even a small jump of five pounds can significantly increase intensity. Furthermore, you can extend the time or add 10–20 more steps with each session.
In addition, try changing kettlebell placement. For example, hold it over your shoulder or between your legs while walking. Each variation targets the muscles differently and keeps your training fresh.
3.Progression to Farmer’s Carry
Once you feel confident with the suitcase carry, move to the farmer’s carry. In this variation, you hold a kettlebell or dumbbell in each hand while walking. Therefore, the farmer’s carry doubles the challenge and further develops total-body strength.
Common Mistakes to Avoid
Although the suitcase carry looks straightforward, several common mistakes can compromise your form.
- Leaning to One Side: Always keep your shoulders level. Otherwise, your obliques may strain.
- Carrying Too Much Weight: Heavy loads are fine, but if your posture breaks down, it’s time to scale back.
- Not Engaging the Core: Without bracing your abs, you lose power and increase your risk of injury⁴⁵.
- Leaning Forward at the Waist: Fatigue often leads to rounding forward, which stresses your lower back. Instead, stay tall and aligned.
- Raising Shoulders Toward Ears: Many people hunch under load, but you should imagine pressing the kettlebell down toward the ground to relax your shoulders.
In short, maintain posture, choose an appropriate weight, and engage your core throughout the movement.
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Safety and Precautions
Generally, the suitcase carry is safe for intermediate exercisers. However, if you have conditions affecting your neck, shoulders, or lower back, consult your doctor or physical therapist before starting.
Additionally, always stop if you feel pain. Rest for two to five minutes before deciding whether to continue. If pain persists, discontinue the exercise.
Start small: Begin with 10–20 steps on each side. Then, as you get stronger, gradually increase distance or time. Over time, consistent practice leads to better balance, posture, and strength.
References
- Grip strength improvement with loaded carries.
- Shoulder stability benefits of unilateral training.
- Posture support from functional core exercises.
- Core engagement for injury prevention.
- Lower-body protection linked to strong core.
Final Thoughts on the Suitcase Carry
The suitcase carry is a simple yet powerful exercise that builds core strength, balance, and posture while mimicking everyday movements like carrying groceries or luggage. It’s easy to scale—start light if you’re a beginner or add weight and distance as you advance. Just remember, good form matters more than heavy loads. Done consistently, the suitcase carry will make you stronger, more stable, and better prepared for both training and daily life.
