How heavy should the dumbbell be for suitcase carries?

Choose a weight that challenges your grip and core stability but still allows you to maintain level shoulders and an upright posture throughout the set. Most lifters start with 25 to 50 percent of their body weight and progress from there.

What is the difference between suitcase carry and farmer's carry?

The suitcase carry uses a single weight on one side, creating an asymmetrical load that emphasizes anti-lateral flexion and oblique strength. The farmer's carry uses weights in both hands, which challenges grip and overall core stability but with less lateral demand.

Should I alternate sides during the same set or between sets?

Alternate between sets rather than during the same set to allow each side to work continuously under tension. This approach maintains consistent core engagement and prevents rest periods that reduce the training effect.

Suitcase Carry (Dumbbell)

The suitcase carry is a loaded carry variation where you hold a single dumbbell at your side and walk, forcing your core to resist lateral flexion and rotation. It builds oblique strength, grip endurance, and anti-lateral flexion stability, making it valuable for athletes and lifters seeking functional core strength.

Muscle group: Core
Primary muscles: obliques, forearms
Equipment: Dumbbell

How to do the Suitcase Carry (Dumbbell)

Pick up a heavy dumbbell with one hand and stand tall with your feet hip-width apart.
Engage your core and keep your shoulders level, resisting the urge to lean toward the weighted side.
Walk forward in a controlled manner for the prescribed distance or duration, maintaining an upright torso.
Keep your free arm relaxed at your side or slightly away from your body for balance.
Set the dumbbell down with control, then repeat on the opposite side.

Form tips

Keep your shoulders level throughout the walk by actively engaging your obliques on the unloaded side to counteract the weight.
Maintain a neutral spine and avoid leaning or hiking your hip toward the weighted side.
Grip the dumbbell hard and keep your wrist neutral to maximize forearm engagement and prevent the weight from pulling you out of position.

Common mistakes

Leaning toward the weighted side: this reduces the anti-lateral flexion demand and defeats the primary training stimulus.
Shrugging the loaded shoulder up toward the ear: this creates unnecessary tension in the neck and reduces oblique activation.
Walking too fast or taking uncontrolled steps: this diminishes stability requirements and increases injury risk from loss of position.

Sets and reps

Perform 3 to 4 sets per side of 30 to 60 seconds for strength-endurance, or 2 to 3 sets of 20 to 40 meters per side with heavier loads for maximal strength development.

Track the Suitcase Carry (Dumbbell) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

How heavy should the dumbbell be for suitcase carries?: Choose a weight that challenges your grip and core stability but still allows you to maintain level shoulders and an upright posture throughout the set. Most lifters start with 25 to 50 percent of their body weight and progress from there.
What is the difference between suitcase carry and farmer's carry?: The suitcase carry uses a single weight on one side, creating an asymmetrical load that emphasizes anti-lateral flexion and oblique strength. The farmer's carry uses weights in both hands, which challenges grip and overall core stability but with less lateral demand.
Should I alternate sides during the same set or between sets?: Alternate between sets rather than during the same set to allow each side to work continuously under tension. This approach maintains consistent core engagement and prevents rest periods that reduce the training effect.

More core exercises

All core exercises →