- Trains the trunk to resist leaning, especially the obliques
- Shoulders and hips stay level: you should look like you carry nothing
- Start lighter than you think and carry the same distance each side
- 3 to 4 sets of 20 to 40 metres per side
- Level
- Beginner
- Trains
- Obliques, Quadratus lumborum, Side glutes, Forearms and grip, Traps
- Kit
- Dumbbell or kettlebell
What the suitcase carry trains and why it is worth doing
With the weight on one side only, the muscles on the opposite side of your trunk, especially the obliques and quadratus lumborum, work hard to stop you tipping over. Your grip, upper back and the glute muscles on the side of your hip also work to keep your pelvis level as you walk.
This is core training the way you use it in real life: carrying a heavy bag, a toddler on one hip or a bag of compost from the car. It also carries over to the farmers carry and sandbag lunges in HYROX, where a stable trunk saves energy. Our guide to core training that actually works explains why exercises that resist movement are so useful.
How to do a suitcase carry
- Stand beside a dumbbell or kettlebell and deadlift it up with one hand, keeping your back flat and using your legs.
- Stand tall with your shoulders level, the weight by your side and your free arm relaxed or held slightly out for balance.
- Brace your trunk as if someone might push you from the side.
- Walk forward with short, controlled steps, keeping your shoulders and hips level and your torso upright.
- At the end of the distance, turn and walk back, or set the weight down with a controlled deadlift and swap hands.
- Carry the same distance on each side.
Common mistakes
- Leaning away from the weight. A big lean to the opposite side means the load is too heavy.
- Leaning towards the weight. Do not let it drag you over either. Your shoulders stay level.
- Shrugging the loaded shoulder. Keep it pulled down, away from your ear.
- Rushing. Walk at a steady pace with control. Speed hides poor posture.
Easier and harder versions
- Easier: a lighter weight over a shorter distance, such as 10 to 20 metres.
- Easier: a static suitcase hold, standing tall with the weight for 20 to 30 seconds per side.
- Harder: heavier weights or longer distances.
- Harder: an offset carry, with a heavy weight by your side and a lighter one held overhead in the other hand.
- Harder: the farmers carry for heavier total loads, alternating the two in one session.
How to programme the suitcase carry
Use 3 to 4 sets of 20 to 40 metres per side with a weight that challenges your posture but does not break it. Rest 60 to 90 seconds between sets. Build the weight slowly, as many people are surprised how light they need to start.
Add suitcase carries at the end of a session two or three times a week, or use them as a station in a circuit. They pair well with the Pallof press and the side plank for a well-rounded trunk session. A coach at Lycan Strength can show you the setup during your 7-day free trial.
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Questions
Is the suitcase carry good for lower back pain?
Carries that train the trunk to stay still are commonly used in back rehab, but the load needs to suit you. If your back is painful, get it assessed first, and read our [lower back pain guide](/physiotherapy/conditions/lower-back-pain/).
How heavy should a suitcase carry be?
Heavy enough that you have to work to stay upright, but light enough that you do not lean. Start lighter than you think and increase it only while you stay level.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
