What's a good rep range for a beginner doing the suitcase march?

Start with 2 to 3 sets of 10 steps per leg (20 total) with a light to moderate dumbbell, then switch the weight to the other hand and repeat. Add weight in small increments once you can complete the set without leaning toward the loaded side at all.

What can I use instead of a dumbbell for the suitcase march?

A kettlebell held the same way at your side works equally well, and so does a loaded backpack or a heavy bag with a handle if that's what's on hand. With no weight available, marching in place while resisting an imaginary lean still reinforces the same upright, square-hipped pattern.

Who is the suitcase march good for, and when is it not a good fit?

It builds anti-lateral-flexion core strength and grip while you're standing and moving, which makes it a useful warm-up piece or an accessory for anyone whose deadlifts or carries break down sideways. Skip it, or use a much lighter weight, if you have a current low-back issue, since an uneven load asks the spine to resist bending under real weight.

Beginner

Suitcase March

Carrying a single dumbbell while marching in place makes the obliques fight to keep your torso upright against the sideways pull. Because you stay in one spot, it is easier to coach than a walking carry while keeping the same anti-lateral-flexion demand. It builds trunk stability and grip and slots neatly into most warm-ups or accessory blocks.

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

How to do it

1
Hold a dumbbell in one hand at your side and stand tall, shoulders level.
2
Brace your abs and squeeze the weight so your torso does not lean toward it.
3
Drive one knee up to hip height while staying perfectly upright.
4
Lower that foot and immediately march the other knee up.
5
Keep both hips and shoulders square through every step.
6
Finish your reps or time, then switch the weight to the other hand.

Tips

Do not let the loaded side pull you into a lean; stand as if both hands were full.
Keep the marching crisp and controlled rather than rushed and bouncy.
Match your work on both sides to balance the trunk.

Variations

Common mistakes

The shoulder on the loaded side hikes up toward the ear to help hold the weight, adding neck and upper-trap tension that has nothing to do with the core.
The free arm swings out wide to counterbalance instead of staying relaxed at the side, doing work that the trunk is supposed to be doing instead.
The knee lift gets lower and lower as the set goes on, shrinking the hip flexion until it barely counts as marching anymore.
The dumbbell swings slightly forward and back with each step instead of staying still at the side, adding a rocking motion to fight against.
Holding the breath through the harder steps instead of breathing normally makes the trunk feel tighter than it needs to for a controlled carry.

Frequently asked

What's a good rep range for a beginner doing the suitcase march?: Start with 2 to 3 sets of 10 steps per leg (20 total) with a light to moderate dumbbell, then switch the weight to the other hand and repeat. Add weight in small increments once you can complete the set without leaning toward the loaded side at all.
What can I use instead of a dumbbell for the suitcase march?: A kettlebell held the same way at your side works equally well, and so does a loaded backpack or a heavy bag with a handle if that's what's on hand. With no weight available, marching in place while resisting an imaginary lean still reinforces the same upright, square-hipped pattern.
Who is the suitcase march good for, and when is it not a good fit?: It builds anti-lateral-flexion core strength and grip while you're standing and moving, which makes it a useful warm-up piece or an accessory for anyone whose deadlifts or carries break down sideways. Skip it, or use a much lighter weight, if you have a current low-back issue, since an uneven load asks the spine to resist bending under real weight.

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