Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Secondary
Forearms
Traps
Obliques
Highlighted muscles
How To Perform
- 1 Hold a heavy dumbbell or kettlebell in one hand only.
- 2 Walk upright, resisting the lean toward the loaded side.
- 3 Take short, controlled steps for the target distance, then set the weight down and repeat on the other side.
Form Cues
- ✓ Resist lateral bending toward the weight.
- ✓ Walk slowly and deliberately.
Common Mistakes
- ✗ Leaning toward the weight — the goal is to resist this.
- ✗ Using weight that is too light to provide a meaningful challenge.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Suitcase Carry, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Suitcase Carry? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Suitcase Carry should I do?
3 sets of 20–30m reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Suitcase Carry target?
Suitcase Carry primarily targets the Core. Secondary muscles include Forearms, Traps, Obliques.
Is Suitcase Carry good for beginners?
Suitcase Carry is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Suitcase Carry, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.