Suitcase Carry (Dumbbell)

CoreDB

The dumbbell version of the suitcase carry, offering a different grip and load distribution than the kettlebell version while training the identical anti-lateral flexion demand.

Demo: General S&C demo

Sets

3

Reps

30-40m or 30-40 sec per side

Rest

1 min

Contraindications

Low back pain when leaning — reduce load.

Setup

Deadlift a dumbbell off the floor with one hand, standing tall with the dumbbell at the side of the hip.

Execution

  1. 1Stand tall before beginning to walk
  2. 2Walk with controlled, even steps
  3. 3Resist any lateral lean toward the loaded side
  4. 4Keep the shoulders level throughout
  5. 5Switch sides after the prescribed distance or time

Key cues

  • Stay tall, resist the pull to one side
  • Even steps, controlled pace
  • Shoulders level the entire carry
  • Grip hard for total-body tension

Common faults

  • Leaning away from the load
  • Hip hiking on the loaded side
  • Rushing the pace and losing postural control
  • Grip fatigue causing the dumbbell to swing

Tweaks

  • Increase load progressively over sets
  • Add uneven terrain for advanced balance challenge
  • Combine with a farmer's carry for a mixed-load circuit

Progressions

Suitcase Carry (Kettlebell)

Muscles

Primary: Obliques, Quadratus Lumborum

Secondary: Grip/Forearms, Glutes, Traps

Notes

ANTI-LATERAL FLEXION. Cross-category with Carry.

Sources

Attribution: General S&C loaded carry canon