Suitcase Carry

The ultimate anti-lateral flexion exercise — builds bulletproof core stability and addresses strength imbalances

⚡ Quick Reference

Aspect	Details
Pattern	Carry (Unilateral)
Primary Muscles	Obliques, Core, Forearms
Secondary Muscles	Traps, Glutes, QL
Equipment	Single Dumbbell or Kettlebell
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

🎯 Setup

Starting Position

Weight selection: Start with 40-60% bodyweight
- Beginners: 25-35 lbs
- Intermediate: 40-60 lbs
- Advanced: 70+ lbs
Position: Place weight on ground at one side
Grip: Deadlift the weight up with one hand, neutral grip
Stand tall: Full hip extension, resist leaning to weighted side
Core: Massive brace — your core is fighting the side pull

Equipment Setup

Equipment	Setting	Notes
Dumbbell	Hexagonal preferred	Won't roll if set down
Kettlebell	Standard	Offset load adds challenge
Space needed	20-60 meters clear path	Turn-around space
Weight position	Dominant side first	Then switch to weaker side

Setup Cue

"Stand like a soldier at attention — the weight tries to pull you sideways, you stay perfectly vertical"

🔄 Execution

The Movement

⬇️ Pick Up
🚶 Walking
↩️ Turn Around
🔄 Set Down & Switch

What's happening: Single-arm deadlift

Hinge at hips, bend knees
Grip handle in center for balance
Big breath, brace core HARD
Drive through heels to stand
Breathing: Big breath held during lift

Tempo: 1-2 seconds to stand

Feel: Immediate pull to the weighted side — resist it

Key Cues

Primary Cues

"Stay vertical — fight the lean" — core anti-lateral flexion
"Opposite shoulder up" — prevents side bend
"Ribs down, don't flare" — maintains core tension

Distance Guide

Goal	Distance Per Side	Load	Rest
Strength	20-40m	Heavy (60-80% max)	2 min
Hypertrophy	40-60m	Moderate (50-70% max)	90s
Endurance	60-100m+	Light (40-60% max)	60s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques (opposite side)	Anti-lateral flexion — prevents side bending to weighted side	`█████████░` 95%
Core/Abs	Total core stabilization, resist rotation	`█████████░` 90%
Forearms/Grip	Maintain grip on single heavy implement	`████████░░` 85%

Secondary Muscles

Muscle	Action	Activation
Traps (weighted side)	Stabilize shoulder, prevent weight pulling down	`███████░░░` 70%
Glutes (opposite side)	Hip stabilization, prevent lateral hip shift	`██████░░░░` 60%
QL (opposite side)	Assist obliques in anti-lateral flexion	`███████░░░` 65%

Stabilizers

Muscle	Role
Erector Spinae	Maintains neutral spine
Shoulders	Stabilize shoulder girdle
Hip Abductors	Prevent hip drop on weighted side

Muscle Emphasis

Why suitcase carries are core gold: The unilateral load creates a massive lateral flexion force. Your opposite-side obliques and core must fire maximally to keep you upright. This is true anti-lateral flexion training — far more effective than side bends.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning to weighted side	Body tilts toward weight	Defeats the purpose, no core work	Lighter weight, "stay vertical" cue
Leaning away from weight	Body tilts away to "balance"	Still defeats purpose, different compensation	Focus on core engagement, not lean
Shoulder shrugging	Weighted shoulder rises to ear	Neck tension, less trap stability	"Shoulder down" cue actively
Hip hiking	Hip on weighted side hikes up	Compensation pattern, QL overwork	Focus on level hips
Rotating torso	Shoulders rotate toward/away from weight	Reduces anti-rotation demand	"Chest forward" cue

Most Common Error

Any leaning at all — people instinctively want to lean away from the weight to "balance." This negates the entire point. The weight SHOULD feel like it's pulling you sideways. Your job is to stay vertical through core strength, not body lean.

Self-Check Checklist

Perfectly vertical spine — no side lean
Shoulders level (not one higher)
Hips level (not one hiked up)
Chest facing forward (no rotation)
Normal walking stride

🔀 Variations

By Load Position

Standard Suitcase
Mixed Loading
Advanced Variations

Variation	Change	Why
Dumbbell Suitcase	Standard hex dumbbell	Most accessible
Kettlebell Suitcase	Kettlebell instead	Offset load, more challenge
Trap Bar Suitcase	Load one side of trap bar	Heavier loads possible

Variation	Change	Why
Offset Carry	Different weights each side	Address specific imbalances
Cross-Body Carry	Rack one side, suitcase other	Maximum anti-rotation

Variation	Change	Why
Bottom-Up Suitcase	Kettlebell upside-down	Massive grip/stability demand
Overhead Suitcase	One arm overhead	Shoulder stability + anti-lateral flexion

Distance & Loading

Variation	Distance	Purpose
Heavy & Short	10-20m per side	Maximum strength
Moderate	40-60m per side	Hypertrophy, work capacity
Long Distance	100m+ per side	Endurance, mental toughness

Equipment Variations

Equipment	Exercise Name	Key Difference
Dumbbell	Standard Suitcase Carry	Most common, balanced load
Kettlebell	KB Suitcase Carry	Offset center of gravity
Barbell	Barbell Suitcase Carry	Grip one end, awkward but effective
Sandbag	Sandbag Suitcase Carry	Unstable load

📊 Programming

Distance/Time by Goal

Goal	Sets	Distance Per Side	Rest	Load	RIR
Strength	3-4	20-40m	2 min	Heavy (60-80% max)	1-2
Hypertrophy	3-5	40-60m	90s	Moderate (50-70% max)	2-3
Endurance	3-4	60-100m+	60s	Light (40-60% max)	3-4
Core Stability	4-5	30-50m	90s	Moderate (50-65% max)	2-3

Workout Placement

Program Type	Placement	Rationale
Core day	Primary movement	Main anti-lateral flexion work
Upper/Lower	End of upper day	Core finisher
Full-body	End of session	Total body stability finisher
Accessory	After main lifts	Address imbalances

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets x 20-30m per side
Intermediate	2-3x/week	4 sets x 40-50m per side
Advanced	2-3x/week	4-5 sets x 50-60m+ per side

Progression Scheme

Progressive Overload

The suitcase carry is unique: staying perfectly vertical is MORE important than distance or load. Only add weight when you can maintain perfect posture. If you lean at all, the weight is too heavy.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Farmer's Walk	Build base carry strength first
Side Plank	Isometric anti-lateral flexion
Pallof Press	Anti-rotation in controlled setting

Progressions (Harder)

Exercise	When Ready	Link
Cross-Body Carry	Can suitcase 50%+ bodyweight for 40m
Bottom-Up Suitcase	Excellent shoulder stability
Overhead Suitcase	Strong shoulders, good mobility

Alternatives (Same Goal, Different Movement)

Anti-Lateral Flexion
Unilateral Loading
Minimal Equipment

Alternative	Avoids	Good For
Side Plank	Grip demands	Pure core, no equipment
Pallof Press	Walking	Controlled environment
Landmine Press (offset)	Lower body	Upper body anti-rotation

Alternative	Equipment
Farmer's Walk (one side only)	Same as suitcase
Single-Arm KB Swing	Kettlebell

Alternative	Benefit
Loaded Backpack (one shoulder)	Any heavy items
Water Jug Carry	Household item

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Asymmetric loading	Start very light, may need to skip
Scoliosis	Asymmetric spine stress	Consult professional first
Hip issues	Uneven loading on hips	Use farmer's walk instead
Shoulder pain (weighted side)	Downward pull on shoulder	Lighter weight, ensure shoulder packed

Stop Immediately If

Sharp pain in lower back (especially one side)
Loss of grip (weight slipping)
Severe muscle cramping in obliques
Inability to maintain vertical posture

Safe Failure

How to safely stop a suitcase carry:

If leaning uncontrollably: Stop immediately, set weight down
If grip failing: Controlled stop, hinge and lower weight
Never drop weight from standing — always controlled descent
If one side hurts: That side may be your limiting factor — work at that capacity

Imbalance Protocol

Scenario	Action
Weaker side fails first	Match strong side to weak side capacity
Strong side feels easy	Don't increase weight — let weak side catch up
Major imbalance (20%+ strength difference)	Address with extra sets on weak side

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Resist lateral flexion	No side bending	🟡 Moderate
Shoulder (weighted side)	Static stabilization	Minimal movement	🟡 Moderate
Hip	Resist lateral shift, walking motion	Normal gait	🟡 Moderate
Knee	Walking motion	Normal gait	🟢 Low
Ankle	Stabilization during gait	Normal dorsiflexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full active ROM	Overhead reach	Address before heavy carries
Thoracic	Adequate extension	Upright posture test	Improve before loading
Hip	Normal walking ROM	Walking test	Should be fine

Joint Health Note

Suitcase carries create asymmetric spinal loading. This is the entire point (anti-lateral flexion), but it means people with existing spinal asymmetries (scoliosis, herniated discs) should approach cautiously and potentially avoid if painful.

❓ Common Questions

How do I know if I'm leaning or not?

Best methods: (1) Video yourself from front view — your shoulders should stay level, (2) Walk past a mirror and watch your shoulder line, (3) Have someone watch you, or (4) Put a light object (like a phone) on top of your non-weighted shoulder — it should stay put. If you're leaning, you'll know immediately.

Should I do the same weight on both sides?

Yes. Even if one side feels harder (it probably will — everyone has imbalances). Use the same weight on both sides to identify and address the imbalance. The weaker side will catch up over time.

How much lighter than farmer's walk?

Typically 50-70% of what you'd use for farmer's walk. If you farmer's walk with 70 lb dumbbells (140 lbs total), you might suitcase carry with 40-50 lbs per side. The unilateral demand is significantly higher.

My obliques cramp up — is that normal?

Some burning/fatigue is normal — your obliques are working HARD. Sharp cramping that makes you stop is your body saying "that's enough." Build up gradually. Stay hydrated and consider electrolytes if cramping is frequent.

Can I switch hands partway through?

You can, but it's better to complete one full set on one side, rest, then do the other side. This allows you to track imbalances better and ensures each side gets full work.

📚 Sources

Biomechanics & Muscle Activation:

McGill, S. (2015). Low Back Disorders — Anti-lateral flexion mechanics — Tier A
Strongman training literature — Tier B
Core stability research — Tier A

Programming:

Dan John — Loaded Carry Protocols — Tier B
Functional training literature — Tier B

Technique:

Starting Strongman — Tier C
Carry training guides — Tier C

For Mo

When to recommend this exercise:

User needs core stability work (especially anti-lateral flexion)
User has strength imbalances side-to-side
User wants functional core training (not crunches)
User is athlete needing rotational stability
User has mastered farmer's walks and wants progression

Who should NOT do this exercise:

Acute low back injury (especially unilateral) → Suggest Plank or Farmer's Walk
Severe scoliosis or spinal asymmetry → Consult professional first
No equipment → Suggest Side Planks
Not ready for unilateral loading → Start with Farmer's Walk

Key coaching cues to emphasize:

"Stay perfectly vertical — fight the side pull"
"Opposite shoulder stays level"
"Feel your obliques fighting to keep you upright"

Common issues to watch for in user feedback:

"I feel lopsided/unbalanced" → That's the point! Resist the lean
"One side is way harder" → Good — you've identified an imbalance to address
"My lower back hurts on one side" → Reduce weight significantly or regress to farmer's walk
"I don't feel my core" → They're likely leaning to compensate; emphasize vertical posture

Programming guidance:

Pair with: Anti-rotation work (Pallof press), compound lifts
Avoid same day as: Heavy unilateral work that taxes same side
Typical frequency: 2-3x per week
Best as: Core-focused finisher or main accessory movement

Progression signals:

Ready to progress when: Can maintain perfect vertical posture for full distance
Add weight when: No lean at all, 1-2 RIR based on grip/fatigue
Progress to cross-body when: Suitcase with 50%+ bodyweight for 40m
Regress if: Cannot maintain vertical posture at all

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Distance Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Load Position​

Distance & Loading​

Equipment Variations​

📊 Programming​

Distance/Time by Goal​

Workout Placement​

Frequency​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safe Failure​

Imbalance Protocol​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​