Core · Compound
Suitcase Carry
A one-sided loaded walk that trains the core to resist leaning.
- MAIN MUSCLE
- Obliques, Core
- ALSO WORKS
- Forearms, Trapezius, Glute medius
- EQUIPMENT
- Dumbbell, Kettlebell
- LEVEL
- Beginner
- REPS
- 20-40m
- TEMPO
- isometric
HOW TO DO IT
Pick up one heavy dumbbell or kettlebell at your side.
Stand tall with shoulders level.
Walk with controlled steps without leaning toward the weight.
Switch hands and repeat.
COMMON MISTAKES
- Leaning to one side or shrugging; stand tall with shoulders packed down.
- Short, choppy steps; walk with controlled, normal-length strides.
TIPS
- Crush the handles and keep your ribs stacked over your hips.
QUESTIONS
Which muscles does Suitcase Carry work?
The main muscle is Obliques, Core. It also works Forearms, Trapezius, Glute medius.
How many reps should I do?
FORGE suggests 20-40m reps for Suitcase Carry. The app adjusts sets and reps to your goal and level.
What can I do instead of Suitcase Carry?
These train the same muscles: Farmer's Carry, Side Plank, Pallof Press.