Suitcase Carry (Kettlebell)

CoreKB

Carrying a single kettlebell at the side like a suitcase while walking forces the opposite-side obliques to resist lateral flexion for the entire duration of the carry — a simple but brutally effective unilateral core loading tool.

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 and focus on staying upright.

Setup

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

Execution

  1. 1Stand tall with shoulders level and square before starting to walk
  2. 2Walk with even, controlled steps, resisting any lean toward the loaded side
  3. 3Keep the ribcage stacked over the pelvis, not tilting sideways
  4. 4Breathe normally throughout the carry
  5. 5Switch sides after completing the distance or time

Key cues

  • Stand tall, don't lean into the weight
  • Ribs stacked over hips, no side bend
  • Walk with purpose, even steps
  • Grip the handle hard for full-body tension

Common faults

  • Leaning the torso away from the loaded side to compensate
  • Shoulder on the loaded side hiking up
  • Short, shuffling steps instead of a normal walking gait
  • Losing grip tension partway through the carry

Tweaks

  • Increase distance or load progressively
  • Add a pause and hold at intervals
  • Progress to a heavier single kettlebell rather than two-hand carries

Progressions

Suitcase Carry (Dumbbell)

Muscles

Primary: Obliques, Quadratus Lumborum

Secondary: Grip/Forearms, Glutes, Traps

Notes

ANTI-LATERAL FLEXION. Cross-category with Carry — logged here for its core training value; also belongs in the Carry category.

Sources

Attribution: StrongFirst / general S&C loaded carry canon