Exercise · loaded carry
Suitcase carry
Suitcase carry is a beginner-friendly loaded carry movement that trains obliques, forearms, glutes, done with dumbbells or a kettlebell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 20–40 reps, tempo walk.
The most common mistake is leaning sideways to counter the weight. If dumbbells or a kettlebell or the movement itself doesn't suit you, Farmer's carry or Pallof press or Side plank cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | One heavy dumbbell in one hand, like a suitcase | एक हाथ में भारी डम्बल, सूटकेस जैसे |
| 2 | Stay perfectly upright; do not lean away | बिल्कुल सीधे रहो, दूसरी तरफ मत झुको |
| 3 | Walk, then switch hands | चलो, फिर हाथ बदलो |
Equipment & who it fits
Needs dumbbells or a kettlebell, rated beginner. Search "suitcase carry" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Suitcase carry work?
- Suitcase carry primarily trains obliques, forearms, glutes, using a loaded carry pattern with dumbbells or a kettlebell.
- What's the most common mistake with Suitcase carry?
- Leaning sideways to counter the weight
- What can I do instead of Suitcase carry?
- The closest substitutes in this database are farmers carry, pallof press, side plank, which train the same pattern with different equipment.