Quick Answer
Suitcase Carry is a beginner strength exercise that targets your core and obliques. It uses a dumbbell. Hold a dumbbell in one hand at your side with a neutral grip.
Video Tutorial
How to Perform the Suitcase Carry
- 1
Hold a dumbbell in one hand at your side with a neutral grip.
- 2
Maintain an upright posture with your shoulders level and core braced.
- 3
Walk forward for the prescribed distance or time without letting the weight pull your torso to the side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Suitcase Carry isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Suitcase Carry work?
The Suitcase Carry primarily works your core and obliques. Secondary muscles include the shoulders and forearms.
What equipment do I need for the Suitcase Carry?
The Suitcase Carry needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Suitcase Carry suitable for beginners?
Yes. The Suitcase Carry is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Suitcase Carry should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Suitcase Carry every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.