Suitcase Hold (Static)

The foundation of anti-lateral flexion strength — master vertical position without walking before progressing to carries

⚡ Quick Reference

Aspect	Details
Pattern	Carry (Static Hold - Unilateral)
Primary Muscles	Obliques, Core, Forearms
Secondary Muscles	Traps, Shoulders, QL
Equipment	Dumbbell, Kettlebell, or Any Heavy Object
Difficulty	⭐ Beginner
Priority	🟡 Common

Movement Summary

🎯 Setup

Starting Position

Weight selection: Start with 30-50% bodyweight
- Beginners: 20-30 lbs (9-14 kg)
- Intermediate: 35-50 lbs (16-23 kg)
- Advanced: 60+ lbs (27+ kg)
Position: Place weight on ground at one side
Lift: Hinge and deadlift weight up with neutral spine
Stance: Stand tall, feet hip-width, weight distributed evenly
Position: Find perfectly vertical posture, no lean

Equipment Setup

Equipment	Setting	Notes
Dumbbell	Hexagonal or standard	Most accessible option
Kettlebell	Any size	Offset load adds difficulty
Other objects	Sandbag, bucket, etc.	Anything heavy works
Space needed	Minimal — standing room only	No walking required

Setup Cue

"You're a statue. The weight tries to pull you sideways. You don't move a millimeter."

🔄 Execution

The Movement

⬇️ Pick Up
⏱️ Hold Position
🎯 Position Details
🔄 Set Down & Switch

What's happening: Single-arm deadlift to standing

Hinge at hips, bend knees
Grip handle/object in center
Big breath into belly, brace core maximally
Drive through heels to stand up
Breathing: Big breath held during lift

Tempo: 1-2 seconds to standing

Feel: Immediate lateral pull to weighted side as you stand

Critical: Stand up completely before starting hold timer

Key Cues

Primary Cues

"Perfectly vertical — like a steel beam" — zero side lean
"Opposite obliques are fighting the pull" — that's the working muscle
"Shoulders level, hips level" — visual cues for position
"The weight wants to pull you — you don't let it" — mental frame

Time Guide

Goal	Time Per Side	Load	Rest
Strength	20-40s	Heavy (70-85% max)	2 min
Hypertrophy	40-60s	Moderate (60-75% max)	90s
Endurance	60-90s+	Light (50-65% max)	60s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques (opposite side)	Isometric anti-lateral flexion — prevents side bending	`█████████░` 95%
Core/Abs	Total core stabilization, maintain vertical spine	`█████████░` 90%
Forearms/Grip	Isometric grip hold on implement	`████████░░` 85%

Secondary Muscles

Muscle	Action	Activation
Traps (weighted side)	Stabilize shoulder girdle, prevent weight pulling down	`███████░░░` 70%
Shoulders (weighted side)	Shoulder stabilization under load	`██████░░░░` 60%
QL (opposite side)	Assist obliques in maintaining vertical spine	`███████░░░` 70%

Stabilizers

Muscle	Role
Erector Spinae	Maintains neutral spine throughout hold
Hip Abductors	Prevent hip drop on weighted side
Glutes (opposite side)	Hip stabilization, anti-shift

Muscle Emphasis

Static vs. dynamic carries: The static hold eliminates the balance and coordination demands of walking, allowing you to focus 100% on maintaining vertical position. This makes it easier to learn proper positioning and builds pure anti-lateral flexion strength. It's also more time-efficient — 60 seconds of static hold can equal the core work of a 60-meter carry.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Any leaning	Body tilts to either side	Defeats entire purpose, no core work	Lighter weight, mirror feedback, video yourself
Weight shift to one foot	More weight on one leg	Compensation pattern, not true vertical	Even weight distribution cue
Shoulder elevation	Weighted shoulder shrugs up	Neck tension, less stability work	"Shoulder down and packed" actively
Hip hiking	Hip on weighted side lifts	QL compensation, inefficient	"Level hips" cue, lighter weight
Holding breath entire time	Valsalva throughout	Dizziness, blood pressure spike	Breathe continuously, maintain brace

Most Common Error

Subtle leaning that you don't notice — Most people think they're vertical when they're leaning 5-10 degrees. Video yourself from the front or use a mirror. You should look PERFECTLY vertical, like a plumb line. If there's ANY angle, you're doing it wrong.

Self-Check Checklist

Perfectly vertical spine (check in mirror or video)
Shoulders are level (draw mental horizontal line)
Hips are level (draw mental horizontal line)
Weight evenly distributed between feet
Breathing continuously (not holding breath)
Zero movement/swaying

🔀 Variations

By Equipment

Standard Hold
Body Position
Loading Variations

Variation	Change	Why
Dumbbell Static Hold	Single dumbbell	Most accessible, centered load
Kettlebell Static Hold	Single kettlebell	Offset load, more anti-rotation
Sandbag Static Hold	Sandbag or bucket	Unstable load, extra stabilization

Variation	Change	Why
Standing Hold	Standard stance	Full-body stability demand
Single-Leg Suitcase Hold	Standing on one leg	Extreme balance + anti-lateral flexion
Half-Kneeling Hold	One knee down	Reduced balance demand, focus on core

Variation	Change	Why
Standard Load	Same weight both sides	Identify imbalances
Offset Hold	Different weights each side	Address specific weaknesses
Progressive Hold	Increase time, not weight	Endurance focus

By Difficulty

Variation	Difficulty	Purpose
Light DB Static Hold	Easiest	Learn vertical position
Heavy DB/KB Hold	Beginner-Intermediate	Build anti-lateral flexion strength
Single-Leg Hold	Intermediate	Add balance component
Half-Kneeling Hold	Easier	Core-focused, less balance

Time & Loading

Variation	Time Per Side	Purpose
Heavy & Short	15-30s	Maximum strength
Moderate	40-60s	Hypertrophy, work capacity
Long Duration	60-90s+	Endurance, mental toughness

📊 Programming

Time by Goal

Goal	Sets	Time Per Side	Rest	Load	RIR
Strength	3-4	20-40s	2 min	Heavy (70-85% max)	1-2
Hypertrophy	3-5	40-60s	90s	Moderate (60-75% max)	2-3
Endurance	3-4	60-90s+	60s	Light (50-65% max)	3-4
Core Stability	4-5	30-60s	90s	Moderate (60-70% max)	2-3

Workout Placement

Program Type	Placement	Rationale
Core day	Primary or finisher	Main anti-lateral flexion work
Full-body	End of session	Core stability finisher
Upper body	After main lifts	Core/grip accessory
Pre-hab/Warm-up	Before main work	Activate core, light loads

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets x 30-45s per side
Intermediate	2-4x/week	4 sets x 45-60s per side
Advanced	3-4x/week	4-5 sets x 60s+ per side

Progression Scheme

Progressive Overload

Perfect vertical position is mandatory. Only progress when you can hold perfect position for the target time. You can progress by adding weight OR time, not both simultaneously. For strength focus, add weight. For endurance focus, add time.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Side Plank	No equipment, pure core
Light Suitcase Hold (10-15 lbs)	Build base strength
Half-Kneeling Hold	Reduce balance demand
Dead Hang	Build grip strength separately

Progressions (Harder)

Exercise	When Ready	Link
Suitcase Carry (DB)	Can hold 40%+ bodyweight 60s vertical	✓
Suitcase Carry (KB)	Comfortable with DB carries	✓
Single-Leg Suitcase Hold	Want extreme balance challenge
Cross-Body Carry	Mastered heavy suitcase carries	✓

Alternatives (Same Goal, Different Movement)

Anti-Lateral Flexion
Grip Focus
Minimal Equipment

Alternative	Avoids	Good For
Side Plank	Grip demands, equipment	Pure core, bodyweight only
Pallof Press (Iso Hold)	Unilateral loading	Controlled environment, adjustable
Suitcase Carry	Static position	Dynamic stability

Alternative	Equipment
Dead Hang	Pull-up bar
Farmer's Walk (Bilateral)	Two DBs/KBs
Plate Pinch Hold	Weight plates

Alternative	Benefit
Side Plank	No equipment needed
Water Jug Hold	Household item
Loaded Backpack (one shoulder)	Any heavy items

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Asymmetric loading	Very light loads, may need to skip
Scoliosis	Asymmetric spine stress	Consult professional first
Shoulder pain	Downward pull on shoulder	Lighter weight, ensure shoulder packed
Grip weakness	Drop risk	Start very light, build gradually

Stop Immediately If

Sharp pain in lower back (especially one side)
Loss of grip (weight slipping)
Severe oblique cramping
Shoulder pain on weighted side
Dizziness from breath-holding

Safe Failure

How to safely end a suitcase hold:

If losing vertical position: Stop set, lower weight immediately
If grip failing: Controlled lowering, don't drop from standing
If one side much harder: That's your limit — use it for both sides
If cramping: Normal endpoint — set weight down, rest

Position Safety

Safety Item	Importance	Notes
Mirror or video	Critical	Need visual feedback on vertical position
Clear space around you	Important	In case you need to set weight down quickly
Controlled breathing	Critical	Don't hold breath entire time
Even surface	Important	Avoid unstable ground

Beginner-Friendly

The static hold is one of the safest unilateral core exercises because: (1) You're not moving (less balance risk), (2) You control the duration completely, (3) You can set the weight down instantly if needed. It's perfect for learning anti-lateral flexion before progressing to carries.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Resist lateral flexion (isometric)	No movement	🟡 Moderate
Shoulder (weighted side)	Static stabilization	No movement	🟡 Moderate
Hip	Static stabilization, resist shift	No movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full active ROM	Pain-free at rest	Should be fine for static hold
Spine	Normal neutral position	Can stand upright pain-free	Should be fine
Hip	Normal standing position	Can stand on both legs	Should be fine

Joint-Friendly

Static holds are very joint-friendly because there's no movement, no impact, and no ROM requirements beyond normal standing. This makes them accessible to almost everyone and excellent for building positional strength without joint stress.

❓ Common Questions

How is this different from just holding a weight at my side?

The difference is the INTENT and execution. Most people holding a weight naturally lean to "balance" it. In a suitcase hold, you actively resist that lean with core strength, maintaining perfect vertical position. The weight tries to pull you sideways; your obliques and core fight to keep you vertical. It's active anti-lateral flexion work, not passive holding.

Should I progress to carries or just add more weight to the static hold?

Both are valuable, but carries are the natural progression. Once you can hold perfect vertical position for 45-60 seconds with a given weight, progress to carrying that weight. The static hold teaches the position; the carry applies it dynamically. Use static holds to build strength, then test it with carries.

How do I know if I'm really vertical or just think I am?

Video yourself from the front, or use a mirror. Most people are shocked when they see they're leaning 5-10 degrees. Your body lies to you about vertical position because it compensates unconsciously. External feedback (video/mirror) is essential, especially when learning.

Can I do this every day?

You can, especially with light-moderate weights. Your grip and core might fatigue, but static holds are less taxing than carries. If doing daily, use 60-70% of max load and focus on perfect position rather than max effort. 3-4x per week is optimal for most people.

My grip gives out before my core — is that normal?

Very normal, especially for beginners. Your grip will be the limiting factor initially. This is actually good — you're building grip strength simultaneously. Consider adding dedicated grip work (dead hangs) to bring grip up to match core capacity. Your grip will improve quickly.

📚 Sources

Biomechanics & Muscle Activation:

McGill, S. (2015). Low Back Disorders — Isometric anti-lateral flexion — Tier A
Core stability research — Isometric training effects — Tier A
Unilateral loading studies — Tier B

Programming:

Dan John — Loaded Carry variations and programming — Tier B
Isometric training protocols — Tier B
Core training literature — Tier B

Technique:

Functional training guides — Static hold techniques — Tier C
Anti-lateral flexion coaching — Tier C
Posture and position awareness training — Tier C

For Mo

When to recommend this exercise:

User wants to learn anti-lateral flexion before progressing to carries
User needs to build positional awareness and perfect vertical stance
User has limited space (no room to walk for carries)
User wants time-efficient core work (static holds can be done anywhere)
User is rehabbing from injury and wants isometric core work
User struggles with balance during carries and needs to master position first
User wants pure anti-lateral flexion without balance/coordination demands

Who should NOT do this exercise:

Acute low back injury (especially unilateral) → Suggest Side Planks
Severe scoliosis → Consult professional first
No equipment available → Suggest Side Planks
Already proficient with carries → Progress to carries instead

Key coaching cues to emphasize:

"Perfectly vertical — like a steel rod running through your spine"
"Use a mirror or video yourself — your body will lie about position"
"Feel the opposite obliques burning — that's the target"
"The weight should feel like it's trying to pull you sideways"

Common issues to watch for in user feedback:

"I don't feel this much" → They're leaning to compensate; emphasize video/mirror feedback
"My grip gives out first" → Normal; will improve with practice
"One side is way easier" → Great! They've identified an imbalance
"I get dizzy" → Likely holding breath; cue continuous breathing
"I feel off-balance" → Normal initially; will improve with practice

Programming guidance:

Pair with: Anti-rotation work (Pallof press), side planks, carries
Avoid same day as: Can be done with most workouts; very joint-friendly
Typical frequency: 2-4x per week, can be daily with lighter loads
Best as: Core accessory, finisher, warm-up (light), or primary core movement

Progression signals:

Ready to progress when: Can hold perfect vertical position 45-60s with given weight
Progress to carries when: Mastered vertical position, want dynamic challenge
Add weight when: Perfect position for target time with 2+ RIR
Regress if: Cannot maintain vertical position even with light weight

Why this exercise is valuable:

Teaches perfect anti-lateral flexion position without balance/walking complexity
Builds pure unilateral core strength
Time-efficient (60s hold = significant core work)
Minimal space requirements
Excellent for identifying side-to-side imbalances
Perfect regression from carries or progression from planks
Can be done almost anywhere with minimal equipment

Static hold vs. carry decision tree:

User new to unilateral core work → Start with static hold
User struggles to maintain position during carries → Regress to static hold
User wants to add weight but position breaks down in carries → Build static hold strength first
User has mastered static holds → Progress to carries
User has limited space → Use static holds

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Time Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Equipment​

By Difficulty​

Time & Loading​

📊 Programming​

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​

Position Safety​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​