Suitcase Carry

Obliques, Abs, Core, Traps, ForearmsDumbbell or Kettlebell

Single-arm walking carry targeting core, forearms, and upper back. Teaches the body to resist lateral flexion with minimal spinal loading.

How to do it

1Pick up a dumbbell or kettlebell in one hand and stand tall with shoulders square.

2Set your posture: pull shoulders down and back, and brace your abs.

3Walk forward at a steady, controlled pace while staying completely vertical.

4Hold your free arm slightly out to the side or on your hip for balance.

5Walk the target distance, switch hands, and repeat.

Common mistakes

Leaning toward the weight, bypassing core stabilizer work.

Uneven shoulders, creating asymmetrical spine loading.

Rushing or walking carelessly, losing posture and trunk control.

Breathing

Breathe steadily and rhythmically with your strides without holding your breath.

Make it harder or easier

Reduce weight or carry distance to scale down; increase load or slow down your pace to increase challenge.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.