How long should a beginner hold the suitcase hold on each side?

Start with 2 rounds of 20 to 30 seconds per side, resting briefly between sides and a full minute between rounds. Add 10 seconds per side before you add weight, since a longer clean hold matters more here than a heavier one.

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

A heavy, sealed water jug or a loaded backpack held at your side works the same way. A sandbag or a duffel bag packed with books is a fine substitute too, as long as the weight sits close against your leg.

What does the suitcase hold train, and when is it not the right choice?

It builds anti-lateral-flexion core strength that carries directly into carrying groceries or luggage without leaning, and it is simple to load and hard to fake. Once the hold time stretches very long without any added weight, it turns into more of an endurance test than a strength builder, so add load instead of only chasing time.

Beginner

Suitcase Hold

The suitcase hold is the static cousin of the suitcase carry and a clean way to train anti-lateral-flexion strength. Holding a heavy dumbbell or kettlebell in one hand, you stand tall and fight the pull that would bend you sideways, forcing the obliques and deep trunk to hold you upright. It is easy to set up, hard to fake, and builds a stable, resilient midsection.

Equipment: Dumbbell
Body part: Abs
Type: Functional, Strength
Browse by muscle: Abdominal External Oblique

How to do it

1
Set a heavy dumbbell or kettlebell on the floor beside one foot.
2
Hinge down and grip it, then stand up tall with the weight at your side.
3
Pull your shoulders back and brace your abs so you stand perfectly upright.
4
Resist the weight's pull to keep both shoulders and hips level.
5
Hold the tall, square position for the target time without leaning.
6
Set the weight down under control and repeat on the other side.

Tips

Do not let the loaded side hike or dip; keep the shoulders and hips level.
Brace as if bracing for a punch so the obliques hold you square.
Match the reps and time on both sides to keep the core balanced.

Variations

Common mistakes

The weight swings slightly forward or back with each breath instead of hanging dead still at the side, a sign the trunk is stabilizing less than it should.
The lower back rounds during the hinge to pick the weight up off the floor, turning the setup into the one risky moment of an otherwise safe exercise.
Holding the weight away from the thigh instead of close against it stretches the lever arm and makes the same load feel far heavier on the low back.
The head tips down to check the weight, rounding the upper back and undoing the tall posture the hold is supposed to build.
Taking short, shallow breaths near the top of the ribcage lets the brace loosen slightly with every inhale instead of staying locked.

Frequently asked

How long should a beginner hold the suitcase hold on each side?: Start with 2 rounds of 20 to 30 seconds per side, resting briefly between sides and a full minute between rounds. Add 10 seconds per side before you add weight, since a longer clean hold matters more here than a heavier one.
What can I use instead of a dumbbell or kettlebell for the suitcase hold?: A heavy, sealed water jug or a loaded backpack held at your side works the same way. A sandbag or a duffel bag packed with books is a fine substitute too, as long as the weight sits close against your leg.
What does the suitcase hold train, and when is it not the right choice?: It builds anti-lateral-flexion core strength that carries directly into carrying groceries or luggage without leaning, and it is simple to load and hard to fake. Once the hold time stretches very long without any added weight, it turns into more of an endurance test than a strength builder, so add load instead of only chasing time.

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