Exercise technique guide

How to Do a Suitcase Carry

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.

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

Set a single weight on the floor beside one foot
Hinge down and grip it with a flat back
Stand tall with the weight hanging at one side
Brace your core and resist leaning toward the weight
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.

Continue exploring

Programmes

Functional Fitness

Functional fitness trains your body for the things you actually do, carrying shopping up to the condo, picking a child off the floor, twisting to reach the back seat. We build strength, stability and mobility in real movement patterns, not isolated machine work, so daily life gets easier.

See what it includes →Programmes

Weight-Loss Training

Weight-loss training combines strength work, sensible conditioning and realistic food habits so you lose fat while keeping the muscle that keeps you toned. No crash diets, no punishing cardio, just a sustainable plan built around your body, your schedule and Malaysian food.

See what it includes →Goals

Fix Your Posture

Fixing posture is less about standing straighter on command and more about building the strength and mobility to hold a good position without effort. We coach that 1-to-1, opening tight areas from desk life and strengthening the muscles that keep you upright all day.

See the coaching approach →Goals

Get Stronger

Getting stronger means lifting more weight on the movements that matter, squat, hinge, press, pull and carry, through a planned progression. We coach technique first, then add load week by week 1-to-1 so the numbers climb safely and your daily life gets easier.

See the coaching approach →Weight Loss

Weight Loss After 40

Weight loss after 40 works differently: you have less muscle, tighter joints and a busier life, so crash diets backfire faster. The fix is strength training to rebuild muscle, protein-led eating and steady daily movement, a sustainable approach that fits work, family and slower recovery.

See the coaching approach →Weight Loss

Weight-Loss Training for Men

Weight-loss training for men focuses on dropping the gut while keeping and building muscle, so you end up leaner and stronger rather than just lighter. We use simple strength work, honest food coaching and a plan that survives long work hours, teh tarik and weekend mamak.

See the coaching approach →

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