- EquipmentDumbbell
- PatternCarry
- Repsheld for time
- Joint loadNone flagged
- One side at a time
How to do the Suitcase Carry
Set up. Squat down with a flat back and pick up one heavy dumbbell in one hand.
- Stand up tall with the dumbbell at your side.
- Walk forward with steady steps without leaning.
- Set it down by squatting, then switch hands.
Form cues
- Stay upright.
- Keep the shoulders level.
- Grip hard.
Common mistakes
- Leaning toward or away from the weight.
- Rushing the steps.
Muscles worked
Main target: Obliques. The obliques wrap the sides of the waist. They turn and bend the trunk, and resist being turned or bent, which is the rotation work most gym programmes leave out.
What to pair it with
Movements that round out a workout with the Suitcase Carry, from the same catalog the StatBlockFit app logs.
- Ab Wheel Rollout Same core session: it trains the abs.
- Jefferson Curl Same core session: it trains the lower back.
A complete workout around it
4 movements, the Suitcase Carry first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Suitcase Carry 3 × 30 to 60 s
- Ab Wheel Rollout 3 × 5 to 15 reps
- Jefferson Curl 3 × 5 to 10 reps
- Hanging Leg Raise 3 × 6 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Russian Twist
Bodyweight
Gym or cable swap
Cable Woodchop
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Farmer’s Carry.
Other variations of the Farmer’s Carry: Front-Rack Carry and Overhead Carry.
Do before it: Dead Bug (bracing), Side Plank (same movement, lighter) and Band Pull-Apart (shoulder blades).
Track it in StatBlockFit
In the StatBlockFit app the Suitcase Carry is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Suitcase Carry?
Set up: Squat down with a flat back and pick up one heavy dumbbell in one hand. Steps: 1. Stand up tall with the dumbbell at your side. 2. Walk forward with steady steps without leaning. 3. Set it down by squatting, then switch hands. Form cues: Stay upright. Keep the shoulders level. Grip hard. Common mistakes: Leaning toward or away from the weight. Rushing the steps.
What muscles does the Suitcase Carry work?
It trains the obliques as its main target and works the forearms and traps on the way.
What can I do instead of the Suitcase Carry?
At home: Russian Twist. In a gym: Cable Woodchop. Each trains the same main muscle.
What should I pair the Suitcase Carry with?
Good partners in the same workout are Ab Wheel Rollout and Jefferson Curl.