Exercise
Dumbbell Suitcase Carry
The Dumbbell Suitcase Carry is a simple loaded walk that builds core control and posture by carrying weight on one side.
Dumbbell Suitcase Carry
The Dumbbell Suitcase Carry involves walking while holding a single dumbbell at your side, similar to carrying a heavy bag. It is useful for improving core strength, grip, and posture while training your body to stay upright under uneven load.
You should feel this exercise mainly through the side of your waist, hips, and legs on the loaded side. Stand tall, keep your shoulders level, and walk at a steady pace without leaning or rushing, focusing on control with each step.
This exercise fits well at the end of strength workouts or as part of functional training. You can make it easier by using a lighter weight or shorter distance, or harder by increasing the load or walking longer while maintaining good posture.
How to Perform the Dumbbell Suitcase Carry
- Select an appropriate weight dumbbell you can hold firmly with one hand, making sure it's challenging but not compromising your posture.
- Stand upright with your feet hip-width apart, engage your core muscles, and pull your shoulders back and down away from your ears.
- Grasp the dumbbell firmly in one hand, allowing it to hang naturally at your side with your palm facing your body and your arm fully extended.
- Brace your core as if preparing for a punch, and slightly squeeze your glutes to stabilize your pelvis before beginning to walk.
- Begin walking forward with a normal stride length, keeping your torso perfectly upright without leaning away from the weight.
- Maintain a neutral spine throughout the carry, resisting the urge to tilt sideways, and breathe normally as you walk.
- Keep your shoulders level and square, focusing on creating tension through your obliques and lateral core muscles on the weighted side.
- After completing the prescribed distance or time with one arm, switch the dumbbell to your opposite hand and repeat the exercise.
Important information
- Keep your wrist neutral and grip firm to prevent the dumbbell from swinging as you walk.
- If you notice your shoulder dropping on the weighted side, choose a lighter weight until your core strength improves.
- Make sure you're walking with a natural gait—avoid shortening your stride or walking stiffly.
- Track the dumbbell weight and carry distance/time to progressively overload this exercise as your stability improves.
FAQ - Dumbbell Suitcase Carry
The Dumbbell Suitcase Carry primarily targets your core muscles (especially obliques), forearm grip strength, and shoulder stabilizers. Your glutes, quadriceps, and lats also engage significantly as they work to maintain proper posture and prevent lateral flexion under the asymmetrical load.
Stand tall with shoulders back, core braced, and one dumbbell held at your side like a suitcase while keeping your torso completely upright. Walk with a normal gait, maintaining level shoulders and hips throughout the movement, resisting the urge to lean away from the weight.
For beginners, use a lighter weight and shorter distances (30-40 feet). To increase difficulty, use heavier dumbbells, increase walking distance, slow your pace, or add a second dumbbell of different weight to create an offset load that further challenges your stability system.
Include suitcase carries 2-3 times weekly, either as part of your core training or as a finisher to your regular workouts. The exercise is low-impact enough to be programmed frequently without excessive recovery demands, making it ideal for consistent skill development.
The biggest mistakes include leaning away from the weight, hunching your shoulders, rushing through the movement, and using momentum rather than control. Also avoid gripping the dumbbell too tightly which can cause unnecessary forearm fatigue before your core gets properly challenged.
Dumbbell Suitcase Carry
Exercise Details
Primary Muscles
Secondary Muscles
Muscle Groups
Mechanic
Risk Areas
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
