Suitcase Carry
The Suitcase Carry is an effective exercise that enhances core stability and grip strength while mimicking the motion of carrying heavy objects. It is a functional movement that translates well into everyday tasks, making it essential for overall strength and balance.
Muscles Worked
How to Perform
- 1Stand upright with feet shoulder-width apart, holding a dumbbell in one hand.
- 2Engage your core muscles and keep your shoulders back.
- 3Maintain a neutral spine as you begin to walk forward.
- 4Take small, controlled steps, focusing on your posture.
- 5Keep your free hand at your side or on your hip for balance.
- 6Walk for a designated distance or for a set period of time.
- 7Switch hands and repeat the carry to ensure balanced strength development.
Form Cues
- ✓Keep your head up and eyes forward to maintain proper alignment.
- ✓Engage your core throughout the movement to prevent leaning.
- ✓Avoid excessive side bending; your torso should remain upright.
Common Mistakes
Leaning to one side while carrying
Focus on keeping your torso straight and engage your core.
Poor grip on the dumbbell
Ensure a firm grip on the dumbbell to maintain control.
Taking large steps
Take smaller, controlled steps to maintain balance.
Looking down while walking
Keep your head up and gaze forward to help with posture.
Rounding the shoulders
Keep your shoulders back and down to promote proper form.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 20-40 meters or 30-60 seconds per side.
Rest Period
Rest for 90 seconds between sets to recover adequately.
When to Use
Incorporate this exercise into your strength training or functional fitness routine.
Progression
Increase the weight of the dumbbell or the distance carried as you build strength.
Variations
Farmers Carry
A variation where you carry a dumbbell or kettlebell in each hand for increased intensity.
Single Arm Overhead Carry
This variation involves holding the dumbbell overhead to challenge stability and core strength.
Walking Lunges with Dumbbell
Introduce lunges while carrying a dumbbell to target the legs and core simultaneously.
Alternatives
Targets the same muscle groups while focusing on strength and form.
An excellent exercise for core stability that does not require equipment.
Develops lower body strength and core engagement with a dumbbell.
FAQs
Is the Suitcase Carry good for beginners?
Yes, it's a beginner-friendly exercise that develops core strength and stability.
What muscles does the Suitcase Carry work?
It primarily targets the core, with secondary emphasis on the traps and grip strength.
How often should I do the Suitcase Carry?
Aim to include it in your routine 1-2 times per week for optimal benefits.
Can I use a kettlebell instead of a dumbbell?
Yes, a kettlebell can be used as an alternative to perform the Suitcase Carry.
What is the best weight to start with?
Begin with a weight that allows you to maintain proper form while walking; typically 10-20% of your body weight is a good start.
Related Exercises
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