CarryDB
The dumbbell version of the suitcase carry. The flat, non-bell shape of a dumbbell often allows slightly heavier unilateral loading than a kettlebell of comparable size, making it a strong choice for max anti-lateral-flexion work.
Demo: General fitness demo
Sets
4
Reps
20-30m per side
Rest
1:15
Contraindications
Same as KB suitcase carry — avoid with acute lower back or SI pain at heavy loads.Setup
Deadlift a single heavy dumbbell from the floor with one hand, standing fully tall.
Execution
- 1Stand tall with the dumbbell hanging straight at the side
- 2Brace the core to resist leaning toward the load
- 3Walk with short, deliberate steps
- 4Keep the shoulders level — no dipping on the loaded side
- 5Switch hands for equal sets on both sides
Key cues
- Ribs stacked directly over hips
- Fight the lean, don't give in to it
- Relaxed neck, chin level
- Even stride length on both legs
- Steady breathing throughout
Common faults
- Leaning the torso toward the loaded side
- Hiking the hip up on the unloaded side
- Shrugging the working shoulder
- Uneven step length between legs
- Neglecting equal volume on the weaker side
Tweaks
- Heavy/short for strength; light/long for oblique endurance
- Pair both sides back-to-back to compare stability
- Add a farmer carry finish after grip starts to fade
Progressions
Muscles
Primary: Obliques, Quadratus Lumborum, Forearms
Secondary: Glutes (hip abductors), Trapezius
Notes
STRENGTH carry when heavy/short. CONDITIONING carry when lighter/longer for oblique endurance work.
Sources
- Gain Core Strength and Body Awareness With the Farmer's Walk Family - Runner's World
- Farmer's Walk: How to Do It, Muscles It Targets, and Benefits - Runner's World
Attribution: S&C canon