How many sets and reps of the suitcase carry should you do when you are new to the exercise?

Carry for 20 to 30 seconds or about 20 meters per side for 2 to 3 sets, choosing a weight that lets you finish the distance without the torso tipping. Progress by adding distance or time first, and only add load once you can hold a dead-even posture for the full carry.

What can I use instead of a dumbbell or kettlebell for the suitcase carry?

A heavy grocery bag, a filled water jug, or a sandbag all work fine since the exercise only needs a single awkward, heavy object carried at your side. If you have nothing heavy at all, carrying two lighter, mismatched bags, one heavier than the other, still creates the side-to-side challenge this exercise is built around.

What is the suitcase carry good for, and when is it not worth doing?

It builds the anti-lean core strength and grip endurance that carry over to everyday lifting and carrying, and it doubles as a simple way to check for left-right imbalance. It is not a max-strength builder, so if your goal is raw core strength, pair it with heavier bracing work rather than relying on it alone.

Intermediate

Suitcase Carry

Carrying weight in one hand loads the obliques and lateral core, which must fight to keep you upright and level as you walk. It exposes side-to-side imbalances and builds the anti-lateral-flexion strength that protects the spine in real-world lifting and carrying. Load one side at a time and you get a demanding core and grip builder disguised as a simple walk.

Equipment: Dumbbell, Kettlebells
Body part: Abs, Forearms
Type: Balance, Functional
Browse by muscle: Abdominal External Oblique, Erector Spinae
Browse by movement: Carry

How to do it

1
Set a heavy dumbbell or kettlebell on the floor beside one foot.
2
Hinge down and grip it firmly with a flat back.
3
Stand tall and let the weight hang at your side without leaning toward it.
4
Brace the core hard and keep both shoulders level.
5
Take short, controlled steps in a straight line, staying square.
6
Walk the set distance, switch hands, and repeat on the other side.

Tips

Do not let the loaded side pull you into a lean; stay perfectly upright.
Keep both shoulders level and the ribs stacked over the hips.
Squeeze the free hand into a fist to help brace the whole trunk.
Match the distance on both sides to build even strength.

Variations

Common mistakes

The weight swings forward and back like a pendulum on longer strides, adding a rotational tug at the hip that a shorter, quieter step avoids.
A lifting strap comes out the moment grip gets hard, which trades away the forearm and grip work that is part of the point of the exercise.
Setting the weight down by letting it drop the last few inches jolts the low back right as the set ends, when fatigue has already eaten into the brace.
Looking down at the feet to check position rounds the neck and upper back forward, which drags the ribs out of the stacked position the brace depends on.
The stride shortens dramatically only on the loaded side to avoid the lean, creating an uneven gait instead of fixing the actual core bracing problem.

Frequently asked

How many sets and reps of the suitcase carry should you do when you are new to the exercise?: Carry for 20 to 30 seconds or about 20 meters per side for 2 to 3 sets, choosing a weight that lets you finish the distance without the torso tipping. Progress by adding distance or time first, and only add load once you can hold a dead-even posture for the full carry.
What can I use instead of a dumbbell or kettlebell for the suitcase carry?: A heavy grocery bag, a filled water jug, or a sandbag all work fine since the exercise only needs a single awkward, heavy object carried at your side. If you have nothing heavy at all, carrying two lighter, mismatched bags, one heavier than the other, still creates the side-to-side challenge this exercise is built around.
What is the suitcase carry good for, and when is it not worth doing?: It builds the anti-lean core strength and grip endurance that carry over to everyday lifting and carrying, and it doubles as a simple way to check for left-right imbalance. It is not a max-strength builder, so if your goal is raw core strength, pair it with heavier bracing work rather than relying on it alone.

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