The suitcase carry is a simple yet powerful exercise that strengthens your core, grip, and shoulders, all while building functional strength useful in daily life.
To do it correctly, lift a weight with one hand by your side, keep your torso upright, and walk forward without leaning—switch sides for balanced strength.
Keep reading for a detailed guide on perfecting your form and maximizing benefits.
Key Benefits of the Suitcase Carry Exercise
The suitcase carry offers more than just a strength workout; it’s an exercise that boosts functional fitness, preparing you for real-world movements while targeting key muscle groups.
Below, we’ll explore how it builds core stability, enhances grip and shoulder health, and provides practical strength you can use in daily life.
Core Strength and Stability
Holding weight on one side forces your core, especially the obliques, to work hard to keep your body upright.
This one-sided load strengthens these muscles and improves your body’s ability to stay balanced, which directly enhances core stability.
Maintaining stability under load helps reduce imbalances, which can prevent injuries and correct postural issues.
Over time, this exercise teaches your core muscles to keep your spine and torso stable during various movements, building foundational stability for other exercises and daily activities.
Improved Grip Strength
Carrying weight in one hand for a prolonged period requires a strong grip, and the suitcase carry directly builds strength in your forearm muscles.
This increased grip strength doesn’t just improve your lifting performance; it also benefits everyday tasks where a strong grip is essential, like holding heavy bags or working with tools.
Strengthening these smaller muscles in the hands and forearms can lead to better wrist stability, reducing injury risk and enabling you to handle heavier weights with confidence as your strength grows.
Enhanced Shoulder Stability
During the suitcase carry, your shoulder muscles work continuously to stabilize the load, especially the rotator cuff muscles, which play a key role in keeping the shoulder joint aligned and secure.
This stability training builds shoulder health, helping to reduce the risk of injuries related to shoulder strains or impingements.
Over time, increased shoulder stability can lead to improved posture and shoulder resilience, which is essential not only in weight training but also in everyday movements involving overhead or lateral arm motions.
Functional Strength Development
The suitcase carry closely mimics real-life movements, such as carrying groceries, a suitcase, or a heavy bag, making it highly practical for functional strength.
Strength that translates to daily life activities is key to improving movement efficiency and reducing injury risk from awkward lifts or sudden movements.
By practicing this exercise, you’re training your muscles and nervous system to handle the loads you encounter in day-to-day tasks, making you stronger, more resilient, and better prepared for life’s physical demands.
Step-by-Step Guide to Proper Form and Technique
To get the most out of the suitcase carry and avoid common mistakes, it’s essential to follow a clear, step-by-step approach.
This guide will walk you through each part of the movement, from the starting position to switching sides, ensuring proper form and maximizing benefits.
Starting Position
Begin by standing upright with your feet hip-width apart.
Position the weight (a dumbbell or kettlebell) next to one of your feet. This setup ensures a stable base and correct starting alignment.
Standing with feet directly under your hips also allows for better balance once you lift the weight and begin moving.
Lifting the Weight
To lift the weight, hinge at your hips and slightly bend your knees, keeping your back straight to protect your spine.
Reach down and grasp the weight with a neutral grip, meaning your palm should face your body rather than pointing forward or backward.
Before you lift, engage your core muscles to prepare for stabilizing the load.
Lift the weight by extending your hips and knees in a controlled motion until you’re standing upright again.
This lifting technique not only protects your back but also helps activate your core muscles, preparing them for the carry phase.
Carrying the Weight
Once you’re standing with the weight in hand, focus on maintaining an upright posture with both shoulders level.
Keeping your core engaged is essential here, as it prevents your body from leaning or tilting toward the weight.
As you walk, aim to take steady, controlled steps, avoiding any urge to rush. This measured pace helps keep you balanced and in control.
Carry the weight for a set distance (usually around 20–30 meters) or a specific time (20–60 seconds), depending on your fitness level and goals.
During this phase, the muscles in your shoulder, core, and forearm will work together to stabilize the weight and maintain your alignment.
Switching Sides
After you’ve completed your desired distance or time, it’s important to switch sides to avoid creating muscular imbalances.
Place the weight down with the same care you used to pick it up, bending your knees and hinging at the hips.
Then, repeat the entire process on the opposite side. Alternating sides ensures balanced muscle development, which is essential for improving both strength and stability over time.
Common Mistakes to Avoid in the Suitcase Carry
Avoiding common mistakes in the suitcase carry is essential to getting the most out of the exercise and preventing injuries.
By being aware of these pitfalls, you can maintain good form, achieve balanced strength development, and fully benefit from this functional movement.
Leaning to One Side
A common mistake with the suitcase carry is leaning or tilting toward the weight, which compromises core activation and overall posture.
This happens when the body shifts toward the load to “compensate” for the imbalance, reducing the core’s workload and increasing strain on the lower back.
To prevent this, focus on keeping your torso upright throughout the exercise.
Engage your core muscles firmly and visualize a straight line from head to toe.
Checking your form in a mirror can help you catch any subtle tilting, allowing you to adjust as needed and reinforce proper alignment.
Using Excessive Weight
Starting with too much weight is another frequent issue that can lead to poor form.
While it might seem like a heavy load will bring faster results, using excessive weight often leads to compromised posture and reduced stability.
Begin with a manageable weight that allows you to maintain control without leaning or straining, and gradually increase the load as your strength develops.
A good guideline is to start with a weight you can carry for at least 20–30 seconds per side while keeping your posture steady.
As you feel more stable and comfortable, increase the weight incrementally rather than jumping to a significantly heavier load.
Shrugging Shoulders
Shrugging or elevating the shoulder holding the weight is a common error that places unnecessary strain on the neck and upper traps.
This tension can reduce stability in the shoulder joint, increasing the risk of strain or discomfort.
Instead, keep your shoulder relaxed and level with the opposite side.
Concentrate on maintaining an even alignment across your shoulders, with the arm holding the weight hanging naturally.
Practicing relaxation and shoulder awareness during the suitcase carry not only protects your neck but also improves overall posture and shoulder stability.
Rapid Steps
Rushing through the suitcase carry with fast or uneven steps compromises stability and decreases the exercise’s effectiveness.
Moving quickly can lead to poor balance, reduced core engagement, and a greater risk of tripping or losing control of the weight.
Focus on taking controlled, deliberate steps, aiming to stay balanced and steady throughout the movement.
Think of each step as a chance to reinforce stability and core strength.
Controlled pacing will allow your muscles to engage fully, ensuring a safer and more effective workout.
Training Recommendations for the Suitcase Carry
To build strength and stability effectively with the suitcase carry, a structured training approach is essential.
Knowing the right frequency, set structure, and progression techniques will help you make consistent progress without risking overuse or injury.
Frequency
Including the suitcase carry in your routine two to three times per week is ideal for building strength while allowing adequate recovery.
This frequency gives your muscles time to adapt and grow stronger without overloading the stabilizing muscles, particularly in your core and shoulders.
Incorporating it into workouts focused on core stability, functional strength, or even lower body days can help you fit it seamlessly into a balanced weekly plan.
Sets and Duration
Aim to perform 2-3 sets per side during each suitcase carry session. For duration, choose either distance or time depending on your fitness goals and space available.
Walking for a set distance, such as 20-30 meters, allows you to concentrate on maintaining posture and form while moving.
Alternatively, carrying the weight for a specific time—typically between 20-60 seconds per side—provides a similar challenge.
Beginners might start at the lower end of these ranges to build endurance and form, gradually working toward longer durations or distances as their stability and strength improve.
Progression Techniques
To continue seeing results, gradually increase the challenge by adding weight, extending the distance, or increasing the time.
Start by adding small weight increments as your grip and core stability improve, allowing you to carry heavier loads while maintaining good posture.
Alternatively, if space is available, increase the distance you cover per set, or extend the carrying time to create a new stimulus for your muscles.
Progression keeps your muscles challenged and responsive, helping you avoid plateaus and continue building functional strength.
This consistent, gradual increase is key to achieving long-term benefits from the suitcase carry.
Tips for Integrating the Suitcase Carry into Your Workout Routine
Integrating the suitcase carry into your workout routine can add valuable functional strength and stability benefits, enhancing both core and shoulder strength.
Whether included in strength circuits, paired with other exercises, or used in supersets, the suitcase carry is a versatile addition that aligns well with various fitness goals.
How to Include It Within Strength Training or Functional Workout Circuits
The suitcase carry fits naturally into strength and functional training circuits.
Consider including it as a core-focused station in a circuit that targets the entire body or as a standalone move within a strength workout.
It works especially well after compound lifts, such as deadlifts or squats, because it engages core and grip strength, making it an ideal complement to these larger movements.
You can perform the suitcase carry for a set distance or duration between traditional strength exercises, maintaining the circuit’s flow while activating stabilizing muscles.
Combining the Suitcase Carry with Other Core or Unilateral Exercises for Balance
Pairing the suitcase carry with other core and unilateral exercises can enhance balance and strength on both sides of the body.
Exercises such as lunges, single-arm presses, or single-leg deadlifts integrate well with the suitcase carry, as they also emphasize stability and core engagement.
Adding a suitcase carry between core-focused movements like plank variations or Russian twists can create a balanced core workout that covers both rotation and anti-rotation strength.
Combining these moves challenges the body to stabilize effectively while also working toward balanced muscle development, a key aspect of functional fitness.
Sample Routines or Supersets Featuring the Suitcase Carry
Incorporating the suitcase carry into a superset format can be an efficient way to integrate it into your training.
For example, you can alternate between a suitcase carry and a lower-body movement, such as lunges or goblet squats, targeting the core and lower body together.
For an effective core workout, try pairing a 20-meter suitcase carry with a set of Russian twists or hanging leg raises.
This combination keeps the core engaged throughout, building both dynamic and static core strength.
Another effective approach is to perform the suitcase carry as a “finisher” at the end of your workout, challenging grip and core strength after the primary workout, which promotes both endurance and stability.
Variations of the Suitcase Carry for Different Fitness Levels
The suitcase carry is adaptable for all fitness levels, from beginners to advanced exercisers, and can be modified to suit different training goals.
By adjusting the weight, distance, or adding complexity, you can make the suitcase carry progressively more challenging or introduce alternative variations to keep your routine engaging.
Beginner Variation: Using Lighter Weights, Shorter Distance, or a Stationary Hold
For those new to the suitcase carry, starting with lighter weights and shorter distances allows you to build strength and master proper form without overwhelming your stabilizing muscles.
Begin with a weight that feels manageable and walk a short distance, such as 10–15 meters per side, focusing on maintaining an upright posture and controlled steps.
If movement feels challenging at first, start with a stationary hold—stand still while holding the weight at your side and focus on engaging your core to keep your torso stable.
Stationary holds are a great way to strengthen your core and improve grip strength without the added challenge of walking.
As your comfort with the exercise increases, gradually add distance or increase weight to keep progressing.
Advanced Variation: Heavier Weights, Increased Distance, or Adding Movement Challenges Like Uneven Terrain
For those who are comfortable with the standard suitcase carry, using a heavier weight or increasing the distance covered can make the exercise more demanding.
Advanced exercisers can aim for longer distances, such as 40–50 meters per side, or increase carrying time to build endurance.
Another way to add complexity is to perform the suitcase carry over uneven terrain, such as grass or a slight incline.
Uneven surfaces require extra core and ankle stability, adding a balance challenge to the exercise.
You can also try the suitcase carry with a single-arm kettlebell overhead, which engages the shoulder stabilizers and core in a unique way, making it ideal for those seeking greater upper body and balance demands.
Alternatives: Comparing the Suitcase Carry with Similar Exercises
The suitcase carry shares similarities with other loaded carries, which makes them effective alternatives when you want variety.
The farmer’s carry, for example, involves holding weights in both hands rather than one, providing a balanced load that reduces the anti-tilt challenge while still strengthening the grip and core.
The offset loaded carry, on the other hand, combines elements of both by using different weights in each hand, challenging the core and shoulders to stabilize an uneven load.
These variations are excellent for switching up your workout while targeting similar muscle groups and stability.
Conclusion
The suitcase carry is a versatile exercise that builds core stability, grip strength, and functional fitness for everyday activities.
With proper form, training adjustments, and progressions, it can be tailored to any fitness level for continued strength gains.
By incorporating the suitcase carry into your routine, you’ll develop a balanced, resilient core and practical strength for real-life demands.
