How to do the Suitcase Carry
- Stand with feet hip-width apart, holding a dumbbell in one hand.
- Let the weight hang by your thigh, keeping your arm straight.
- Take short, even steps forward while holding yourself upright.
- Continue walking without letting the weight pull you to one side.
- Carefully lower the weight and repeat on the other side.
Full technique — 7 steps
- Stand tall with feet hip-width apart and hold a dumbbell or kettlebell at one side.
- Let the weight hang beside your thigh with your arm straight and your shoulder back, not shrugged.
- Tighten your stomach, keep your ribs in line with your pelvis, and level your shoulders.
- Walk forward with short, deliberate steps while keeping your torso upright.
- Resist leaning, twisting, or letting the load pull your trunk sideways.
- Continue for the prescribed distance or time without setting the weight down.
- Set the weight down under control, then repeat on the opposite side.
Common mistakes
- Leaning toward the loaded side
- Shrugging the loaded shoulder upward
- Taking long unstable strides
- Twisting through the torso
- Letting ribs flare forward
Form cues
- Stay tall under load
- Keep shoulders level
- Take short steps
- Crush the handle
- Keep ribs down
