Suitcase Carry (Kettlebell)
Offset anti-lateral flexion powerhouse — the kettlebell's unique grip and weight distribution creates maximum core stability demands
⚡ Quick Reference
🎯 Setup
Starting Position
- Weight selection: Start with 35-50% bodyweight
- Beginners: 12-16 kg (26-35 lbs)
- Intermediate: 20-28 kg (44-62 lbs)
- Advanced: 32+ kg (70+ lbs)
- Position: Place kettlebell on ground at one side, handle parallel to body
- Grip: Hinge down, grip handle in center for balance
- Lift: Deadlift the KB up with neutral spine, drive through heels
- Stance: Stand tall, full hip extension, resist leaning to weighted side
Equipment Setup
| Equipment | Setting | Notes |
|---|---|---|
| Kettlebell | Heavy single KB | Offset center of gravity adds challenge |
| Handle position | Parallel to body | Easier to grip and lift |
| Space needed | 20-60 meters clear path | Turn-around space if limited |
| Starting side | Dominant first or weaker | Track which side is limiting |
"The kettlebell wants to pull you sideways. Your job: become a vertical steel beam. No leaning."
🔄 Execution
The Movement
- ⬇️ Pick Up
- 🚶 Walking
- 🤲 Grip & Handle
- 🔄 Set Down & Switch
What's happening: Single-arm deadlift pattern
- Hinge at hips, bend knees slightly
- Grip KB handle dead center, neutral grip
- Big breath into belly, brace core HARD
- Drive through heels, stand up tall
- Breathing: Big breath held during lift
Tempo: 1-2 seconds to standing
Feel: Immediate lateral pull toward weighted side — resist it from the start
KB-specific note: The offset bell creates rotational torque — grip center of handle
What's happening: Anti-lateral flexion under offset load
- KEY: Stay perfectly vertical — spine neutral, no side bend
- Opposite shoulder stays level with weighted shoulder
- KB hangs naturally at side, bell slightly behind hand
- Core maximally braced throughout
- Breathing: Continuous controlled breathing, core tight
- Normal walking stride, not shuffling
Tempo: Normal walking pace
Feel: Obliques on opposite side BURNING intensely, KB pulling sideways
Common error here: Any lean at all (toward or away from KB) — defeats the purpose
KB advantage: The bell's offset center of gravity creates more anti-rotation demand than DBs
What's happening: Managing offset KB weight distribution
- Grip: Firm neutral grip, handle centered in palm
- Bell position: Naturally hangs behind hand (KB design)
- Wrist: Neutral, not flexed or extended
- Handle orientation: Parallel to body throughout walk
- If KB rotates: Normal — grip adjustments maintain position
Feel: Forearm working harder than with DB due to offset bell
Visual check: From behind, KB should hang straight down, not swinging
What's happening: Safe lowering and side transition
- Come to complete stop
- Hinge at hips, bend knees
- Lower KB to ground under control
- Move to opposite side
- Repeat pickup on other side
- Breathing: Exhale as you set down
Tempo: Controlled descent, 2 seconds
Feel: Relief from lateral pull, immediate engagement when picking up opposite side
Imbalance tracking: Note which side is harder — common to have 15-20% difference
Key Cues
- "Stand like a soldier — perfectly vertical" — no side lean at all
- "Opposite shoulder up" — prevents compensatory side bend
- "Feel your opposite obliques fighting" — that's the target muscle
- "KB hangs, you stay vertical" — let it pull, you resist
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 toward KB | █████████░ 95% |
| Core/Abs | Total core stabilization, resist rotation from offset bell | █████████░ 90% |
| Forearms/Grip | Maintain grip on KB handle, manage offset bell | ████████░░ 85% |
Secondary Muscles
| Muscle | Action | Activation |
|---|---|---|
| Traps (weighted side) | Stabilize shoulder, prevent KB pulling down | ███████░░░ 70% |
| Glutes (opposite side) | Hip stabilization, prevent lateral hip shift | ██████░░░░ 60% |
| QL (opposite side) | Assist obliques in maintaining vertical spine | ███████░░░ 65% |
Stabilizers
| Muscle | Role |
|---|---|
| Erector Spinae | Maintains neutral spine position |
| Shoulders | Stabilize shoulder girdle on weighted side |
| Hip Abductors | Prevent hip drop on weighted side |
Why KB suitcase carries > DB: The kettlebell's offset center of gravity (bell behind handle) creates more rotational and lateral forces than a dumbbell. This means your core, especially obliques, must work harder to maintain vertical position. More challenge = more adaptation.
⚠️ Common Mistakes
| Mistake | What Happens | Why It's Bad | Fix |
|---|---|---|---|
| Leaning to weighted side | Body tilts toward KB | Defeats anti-lateral flexion purpose, no core work | Lighter KB, "stay vertical" cue |
| Leaning away from KB | Body tilts opposite to "balance" | Still defeats purpose, compensation pattern | Focus on core engagement, not lean |
| Shoulder hiking | Weighted shoulder shrugs to ear | Neck tension, less trap stability work | "Shoulder down" cue actively |
| KB swinging | Bell swings forward/back | Loss of control, momentum issues | Slower pace, tighter grip, lighter weight |
| Hip hiking | Hip on weighted side hikes up | QL compensation, inefficient | "Level hips" cue, lighter weight |
Any leaning whatsoever — the KB SHOULD feel like it's pulling you sideways. That's the entire point. Your core's job is to keep you vertical through muscular effort, not by leaning the opposite direction to "counterbalance." If you lean, you're doing a walking exercise, not a core stability exercise.
Self-Check Checklist
- Perfectly vertical spine — zero side lean
- Shoulders level (not one higher)
- Hips level (not one hiked)
- KB hanging straight down, not swinging
- Chest facing forward (no rotation)
- Breathing continuously
🔀 Variations
By Equipment
- Kettlebell Variations
- Advanced KB Variations
- Mixed Loading
| Variation | Change | Why |
|---|---|---|
| Standard KB Suitcase | Single KB, standard grip | Offset load, more core/rotation demand |
| DB Suitcase Carry | Dumbbell instead | Easier variation, less rotation demand |
| KB Offset Suitcase | Different weights each side | Extreme imbalance correction |
| Variation | Change | Why |
|---|---|---|
| Bottom-Up KB Suitcase | KB upside-down, bell up | Extreme grip and shoulder stability |
| Overhead KB Suitcase | KB overhead on one side | Unilateral overhead + anti-lateral flexion |
| KB Waiter Walk | KB overhead, bottoms-up | Maximum stability challenge |
| Variation | Change | Why |
|---|---|---|
| KB Suitcase + Rack | One side suitcase, one rack | Mixed carry pattern |
| Cross-Body Carry | Rack one side, suitcase other | Maximum anti-rotation |
By Difficulty
| Variation | Difficulty | Purpose |
|---|---|---|
| DB Suitcase | Easier | Learn pattern, less offset challenge |
| KB Suitcase Standard | Beginner-Intermediate | Standard unilateral carry |
| Heavy KB Suitcase | Intermediate | Maximum anti-lateral flexion load |
| Bottom-Up KB | Advanced | Extreme stability demands |
| Overhead KB Suitcase | Advanced | Multi-planar stability |
Distance & Loading
| Variation | Distance Per Side | Purpose |
|---|---|---|
| Heavy & Short | 10-20m | Maximum strength |
| Moderate | 40-60m | Hypertrophy, work capacity |
| Long Distance | 100m+ | Endurance, mental toughness |
📊 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 |
|---|---|---|
| KB-focused | After swings/presses | Core finisher |
| Core day | Primary movement | Main anti-lateral flexion work |
| Upper/Lower | End of upper day | Core stability finisher |
| Full-body | End of session | Total body stability work |
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
Perfect vertical posture is non-negotiable. Only add weight when you can maintain absolute vertical alignment for the full distance. If you lean AT ALL, the weight is too heavy. This is a core stability exercise, not a "how much can I carry while leaning" exercise.
🔄 Alternatives & Progressions
Exercise Progression Path
Regressions (Easier)
| Exercise | When to Use | Link |
|---|---|---|
| Suitcase Carry (DB) | Learn pattern without offset KB demands | ✓ |
| Farmer's Walk | Build base carry strength | |
| Side Plank | Isometric anti-lateral flexion | |
| Pallof Press | Controlled anti-rotation |
Progressions (Harder)
| Exercise | When Ready | Link |
|---|---|---|
| Cross-Body Carry | Can KB suitcase 45%+ bodyweight for 40m | ✓ |
| Bottom-Up KB Suitcase | Excellent shoulder/grip stability | |
| Overhead KB Suitcase | Strong shoulders, good mobility |
Alternatives (Same Goal, Different Movement)
- Anti-Lateral Flexion
- Unilateral Loading
- Minimal Equipment
| Alternative | Avoids | Good For |
|---|---|---|
| Side Plank | Walking/grip demands | Pure core, no equipment |
| DB Suitcase | Offset KB demands | Easier variation |
| Pallof Press | Lower body involvement | Controlled environment |
| Alternative | Equipment |
|---|---|
| Single KB Swing | Kettlebell, dynamic |
| Farmer's Walk (one side) | DB or KB |
| Alternative | Benefit |
|---|---|
| Loaded Backpack (one shoulder) | Any heavy items |
| Water Jug Carry (one side) | Household item |
| DB Suitcase | More accessible than KB |
🛡️ 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, may avoid |
| Hip issues | Uneven loading | Use farmer's walk instead |
| Shoulder pain (weighted side) | Downward pull | Lighter weight, ensure shoulder packed |
- Sharp pain in lower back (especially one side)
- Loss of grip (KB slipping)
- Severe oblique cramping
- Inability to maintain vertical posture
- Pain in weighted-side shoulder
Safe Failure
How to safely stop a KB suitcase carry:
- If leaning uncontrollably: Stop immediately, set KB down
- If grip failing: Controlled stop, hinge and lower KB safely
- Never drop KB from standing — always controlled descent
- If one side hurts: That's your limiting factor — work at that capacity
Imbalance Protocol
| Scenario | Action |
|---|---|
| Weaker side fails first | Match strong side to weak side distance/load |
| Strong side feels easy | Don't increase — let weak side catch up |
| Major imbalance (20%+ difference) | Add extra sets on weak side only |
Almost everyone has strength imbalances. The KB suitcase carry will reveal them immediately. This is GOOD — you've identified what needs work. Always match your strong side performance to your weak side. Don't let the strong side race ahead.
🦴 Joints Involved
| Joint | Action | ROM Required | Stress Level |
|---|---|---|---|
| Spine | Resist lateral flexion and rotation | No side bending | 🟡 Moderate |
| Shoulder (weighted side) | Static stabilization under load | 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 |
KB suitcase carries create more rotational stress than DB carries due to offset bell. This is intentional (anti-rotation training) but means people with existing spinal asymmetries should approach cautiously. The offset load is the feature, not a bug.
❓ Common Questions
What's the advantage of KB over DB for suitcase carries?
The kettlebell's bell sits behind/below the handle, creating an offset center of gravity. This creates more rotational torque and anti-rotation demand on your core compared to a dumbbell's centered weight. More challenge = more core engagement. Use KBs when you want maximum core work; use DBs for pure anti-lateral flexion without the rotation component.
How much lighter should I go compared to DB suitcase carries?
Most people use similar or slightly lighter weights. If you DB suitcase carry with 50 lbs, you might use 20-24 kg (44-53 lbs) KB. The offset makes it harder on your core and grip, but not dramatically lighter. Test and adjust based on your ability to maintain vertical position.
The KB feels like it's rotating/twisting — is that normal?
Some subtle rotation is normal due to the offset bell. Your core should resist this rotation. If the KB is spinning wildly in your hand, you may need: (1) Tighter grip, (2) Slower walking pace, (3) Lighter weight, or (4) Better center-of-handle grip.
Should I do the same weight on both sides even if one is weaker?
Yes, absolutely. Use the same weight on both sides. Your weaker side will struggle more — that's how you identify imbalances. Don't cater to your strong side; bring your strong side down to match your weak side's capacity. The weak side will catch up over time.
My obliques cramp up intensely — normal?
Burning/fatigue is very normal — obliques are working maximally. Sharp cramping that forces you to stop is your body's limit. This improves with consistent training. Ensure you're hydrated and consider electrolytes if cramping is frequent. Start with shorter distances and build up.
📚 Sources
Biomechanics & Muscle Activation:
- McGill, S. (2015). Low Back Disorders — Anti-lateral flexion mechanics — Tier A
- Kettlebell training biomechanics — Tier B
- Core stability research — Tier A
Programming:
- Dan John — Loaded Carry Protocols — Tier B
- StrongFirst KB programming — Tier B
- Functional training literature — Tier B
Technique:
- Pavel Tsatsouline — KB carry techniques — Tier B
- Starting Strongman carry protocols — Tier C
- Unilateral carry training guides — Tier C
When to recommend this exercise:
- User trains with kettlebells regularly
- User wants maximum core stability work (especially anti-lateral flexion)
- User has strength imbalances side-to-side
- User wants functional core training (not crunches)
- User has mastered DB suitcase carries and wants progression
- User is athlete needing rotational stability
Who should NOT do this exercise:
- Acute low back injury (especially unilateral) → Suggest Farmer's Walk or Side Plank
- Severe scoliosis or spinal asymmetry → Consult professional first
- No kettlebell available → Suggest DB Suitcase Carry
- New to carries → Start with Farmer's Walk or DB Suitcase
- Unable to maintain vertical position with DB → Master DB version first
Key coaching cues to emphasize:
- "Stay perfectly vertical — the KB wants to pull you sideways, you resist"
- "Opposite shoulder stays level with weighted shoulder"
- "Feel your opposite obliques burning — that's the target"
- "The offset bell makes your core work harder than with dumbbells"
Common issues to watch for in user feedback:
- "I feel really lopsided" → That's correct! Resist the lean with core strength
- "One side is way harder" → Excellent — you've found an imbalance to fix
- "My lower back hurts on one side" → Too heavy; reduce weight significantly or regress to DB
- "The KB keeps rotating in my hand" → Grip center of handle, slower pace, may need lighter weight
- "I don't feel my core much" → They're leaning to compensate; emphasize vertical posture
Programming guidance:
- Pair with: KB swings, presses, anti-rotation work (Pallof press)
- Avoid same day as: Heavy KB swings (grip fatigue), heavy deadlifts
- Typical frequency: 2-3x per week
- Best as: Core-focused finisher, main accessory movement, or KB complex component
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/core fatigue
- Progress to cross-body when: KB suitcase with 40-50% bodyweight for 40m+
- Regress if: Cannot maintain vertical posture at all, even with light weight
KB vs DB considerations:
- KB = more anti-rotation demand (offset bell)
- KB = more grip/forearm work (offset load)
- KB = slightly more challenging overall
- DB = pure anti-lateral flexion (less rotation)
- DB = easier to find, more loading options
- Recommend KB when user wants max core challenge or trains with KBs regularly
Last updated: December 2024