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How to Do a Suitcase Carry

In short

The suitcase carry has you walk while holding a single weight in one hand, like carrying a suitcase. The uneven load forces your side-core to work hard to keep you upright, building anti-lean strength and grip that transfers straight to real-life one-sided loads.

Written & reviewed by M. Thurairaj & team, Registered Physiotherapist & Certified Trainers
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Life rarely loads you evenly: you carry a bag on one shoulder, a suitcase in one hand, a child on one hip. The suitcase carry trains exactly that. Holding one weight forces your side-core to fight against tipping over.

A single dumbbell or kettlebell is all you need, so it works at home or our Putra Heights centre. It builds the anti-lean strength and grip that protect your spine when life hands you a one-sided load.

What it trains and who it suits

It trains the side-core and obliques to resist leaning, plus grip and shoulder stability. It suits anyone who carries uneven loads in daily life, which is basically everyone.

Because the load is one-sided, it exposes and fixes left-right differences while teaching your torso to stay tall under asymmetric weight.

Step-by-step cues

  1. Set a single weight on the floor beside one foot
  2. Hinge down and grip it with a flat back
  3. Stand tall with the weight hanging at one side
  4. Brace your core and resist leaning toward the weight
  5. Walk with even, upright steps, then switch hands

Common mistakes and quick fixes

  • Leaning toward the weight, brace hard and stand perfectly tall
  • Leaning away to counterbalance, stay centred and upright
  • Shrugging the loaded shoulder, keep it down and settled
  • Twisting the torso, keep your shoulders and hips square

Regressions, progressions and when to stop

Too hard? Use a lighter weight or a shorter distance. Too easy? Add load, walk further, or slow the pace. At home a single dumbbell or loaded bag works; at our centre we load heavy and coach a perfectly upright torso.

  • Stop if you feel sharp low-back or shoulder pain rather than side-core effort
  • See a professional if you cannot walk without leaning heavily

Frequently Asked Questions

How is this different from a farmer carry?+

The farmer carry loads both hands evenly. The suitcase carry loads just one, so your side-core has to work hard to stop you tipping toward the weight. It targets anti-lean strength.

Should I feel it in my sides?+

Yes, mainly on the side opposite the weight, which works to keep you upright. If you feel it straining your lower back, brace harder and reduce the load.

Why train one-sided carries?+

Because real life is one-sided: bags, groceries, children. Training uneven loads builds the exact core strength that protects your spine during these everyday tasks.

How far should I carry?+

Twenty to forty seconds per side, for a few rounds, works well. Switch hands each round and stop when you can no longer stay perfectly upright.

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