How to Do It
- Set up in a stable position and choose a load that allows a repeatable range.
- Brace the trunk and begin the movement without momentum.
- Move through a comfortable range while keeping the intended joints and muscles controlled.
- Return slowly and repeat with the same tempo and alignment.
Common Mistakes
- Using momentum to extend the range.
- Adding load before the setup and path are consistent.
- Working through a painful range instead of adjusting the position.
Carry one weight at your side, walk tall without leaning, and switch sides for balanced practice. Keep the range controlled, adjust the load when technique changes, and stop or seek qualified advice if an exercise causes persistent pain.
If you have no floor space to walk or no heavy dumbbells available, see farmer’s walk alternatives for substitutes matched to that specific constraint.
Asymmetrical Loading, Anti-Lateral Flexion, and Quadratus Lumborum Function
The suitcase carry is a premier unilateral loaded carry that challenges the lateral core subsystem. By holding a heavy implement in only one hand while walking, gravity creates an offset downward torque that tries to pull your torso into lateral flexion (bending sideways toward the weight).
To maintain an upright posture, muscles on both sides of the trunk and pelvis contribute isometrically while the grip and upper back support the implement. The one-sided load creates a different lateral-flexion demand from a bilateral farmer carry; it does not automatically correct an imbalance or guarantee spinal resilience.
To calibrate your suitcase carry execution:
- Pick and Start: Stand beside the dumbbell or kettlebell, hinge and bend the knees as needed, then stand without twisting or yanking the load.
- Posture Calibration (The Anti-Lean Rule): Stand perfectly upright. Do not lean away from the weight to create a counter-balance, and do not let the weight drag your shoulder downward. Keep both shoulders and hips level with the horizon.
- Controlled Gait & Stride: Walk forward at a measured, deliberate pace taking normal heel-to-toe strides. Keep the implement hovering 1 to 2 inches away from your thigh to avoid brushing or bouncing against your leg.
- Active Arm & Lat Pack: Keep the loaded arm straight and pull the shoulder blade down and back (“pack the shoulder”). You can make a fist with your non-working arm or extend it slightly outward for balance.
Programming & Volume Guidelines
For grip strength, lateral core stiffness, and gait stability:[1][2]
- Target Range: Begin with 2 to 4 sets of 15 to 30 seconds or a short measured distance per side, stopping before posture or gait changes.
- Frequency: 2 to 3 times per week at the beginning or end of strength training sessions.[1][2]
- Progression: Increase distance or time carried before increasing implement weight. When weight jumps are necessary, ensure your torso remains strictly perpendicular to the ground throughout the walk.
Common Mistakes & Troubleshooting
- Leaning Away from the Weight (Contralateral Tilt): Tilting the torso in the opposite direction reduces muscular engagement in the obliques and QL. Use a mirror or video to ensure your spine remains perfectly vertical.
- Letting the Implement Bump the Thigh: Allowing the dumbbell to hit your leg disrupts walking cadence. Keep the shoulder engaged to hold the weight clear of your hip.
- Speed Walking / Rushing: Rushing through the carry uses forward momentum rather than lateral core stability. Maintain a deliberate, controlled marching tempo.
- Uneven Shoulder Heights: A visible shoulder drop is a sign to shorten the set or reduce the load. Aim for a comfortable, level posture rather than forcing the shoulder blade down.
References
- Anaerobic and Muscle Endurance Development: Lifting Guidelines. National Strength and Conditioning Association (2017)Back to claim
- American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise (2026)Back to claim
- Updating ACSM's Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise (2015)Back to claim
See our exercise methodology for how this evidence is applied and its limits.
Frequently Asked Questions
- What muscles do suitcase carries work?
- The suitcase carry works the obliques and quadratus lumborum on the opposite side of the load to resist lateral flexion. It also heavily builds forearm support grip, trapezius, and gluteus medius hip stability.
- What is the difference between a farmer carry and a suitcase carry?
- A farmer carry loads both hands symmetrically, testing total carrying capacity and upper back posture. A suitcase carry loads only one side, forcing the contralateral obliques and hip stabilizers to fight asymmetrical lateral bending.
- How heavy should a suitcase carry be?
- Choose a weight that challenges your grip and trunk while still allowing level shoulders, a normal stride, and no sideways lean. Start lighter than you expect, complete a short test walk, and increase only when the posture and pace remain consistent.
- How far or long should you walk on a suitcase carry?
- A practical starting set is 15 to 30 seconds or a short measured distance per side. End it when grip opens, gait changes, or the torso leans, then progress time or distance before adding load.
- What should you do if you lack floor space for suitcase carries?
- Perform suitcase march-in-place holds, where you stand tall holding the weight on one side and march in place with slow, high-knee steps, or perform static suitcase holds for time.