The suitcase carry exercise is a simple yet powerful move that helps you get stronger and more balanced. It is one of the easiest exercises you can add to your daily routine. If you want to improve your grip strength, core muscles, and posture, the suitcase carry exercise is a great place to start.
Let’s dive into everything you need to know about this amazing workout!
What is the Suitcase Carry Exercise?
The suitcase carry exercise looks just like what it sounds like — carrying a heavy suitcase. But instead of running to catch a flight, you walk carefully while holding a weight in one hand. It challenges your body to stay straight and strong without tipping over.
You can use a dumbbell, kettlebell, or even a heavy grocery bag to do this move!
Benefits of the Suitcase Carry Exercise
Doing the suitcase carry exercise offers so many great benefits. Here’s why you should try it today:
Stronger Core Muscles:
Your core works hard to keep you upright when weight pulls you to one side.
Better Grip Strength:
Holding a heavy object builds your hand and forearm strength quickly.
Improved Balance and Stability:
Walking with weight in one hand teaches your body to stay balanced.
Better Posture:
Since you need to stand tall during the suitcase carry, it trains you to have better posture.
Injury Prevention:
A stronger core and better balance help protect you from falls and injuries.
According to experts at Healthline, the suitcase carry is a perfect functional exercise for daily life activities like lifting groceries or carrying children.
How to Perform the Suitcase Carry Exercise
Doing the suitcase carry exercise correctly is very important to avoid hurting yourself. Follow these easy steps:
Choose Your Weight:
Pick up a dumbbell or kettlebell that feels heavy but manageable.
Hold It at Your Side:
Let your arm hang straight with the weight by your side.
Stand Tall:
Keep your shoulders back, chest up, and belly tight.
Walk Straight:
Take small, slow steps forward. Try not to lean or tip over.
Switch Hands:
After walking about 20-30 steps, switch the weight to the other hand and repeat.
✅ Tip: Always keep your head up and eyes looking forward, not down at your feet.
Suitcase Carry Exercise Variations
Once you master the basic suitcase carry exercise, you can try some fun variations to make it harder or more interesting!
Double Suitcase Carry
Hold a weight in each hand and walk forward. It challenges both sides of your body at the same time.
Overhead Suitcase Carry
Lift the weight above your head with one hand and walk. This variation makes your shoulders and core work even harder!
Suitcase Carry with Lunge
Hold the weight in one hand and add lunges while walking. It works your legs along with your core and arms.
Farmer’s Carry
The farmer’s carry is very similar but uses two weights. It is another great move for total body strength.
You can read more about farmer’s carries at Men’s Health.
Muscles Worked During the Suitcase Carry Exercise
The suitcase carry works many muscles all at once, including:
- Obliques (side stomach muscles)
- Abs (front stomach muscles)
- Forearms (grip strength)
- Shoulders (for balance and support)
- Glutes (butt muscles for walking strong)
- Legs (especially calves and thighs)
Isn’t it cool that one simple move works so much of your body at once?
Tips for Beginners Trying the Suitcase Carry Exercise
Starting a new exercise can feel tricky. But with these easy tips, you will succeed!
Start Light:
Begin with lighter weights until you master the form.
Walk Slowly:
Rushing can cause you to trip or lean.
Focus on Posture:
Imagine balancing a book on your head while you walk.
Set Small Goals:
Try walking for 30 seconds per hand and slowly increase.
Stay Consistent:
Doing it a few times a week will help you see fast results!
Common Mistakes to Avoid
Even though the suitcase carry looks easy, some common mistakes can hurt your results:
- Leaning toward the weight
- Shrugging shoulders up to ears
- Moving too fast
- Forgetting to tighten the core
Take your time, and always check your posture!
FAQs About the Suitcase Carry Exercise
Is the suitcase carry good for weight loss?
Yes! While it mainly builds strength, adding the suitcase carry into a walking workout can burn calories and support weight loss goals. Pair it with good food choices and cardio for best results.
How heavy should the weight be for a suitcase carry?
The weight should feel challenging but not impossible. Start with a dumbbell that is about 25-50% of your body weight for one hand.
Can beginners do the suitcase carry?
Absolutely! The suitcase carry is very beginner-friendly. Start light, focus on good form, and increase your weight slowly.
How often should I do the suitcase carry?
Doing the suitcase carry 2-3 times per week is a great start. You can add more days as you get stronger.
What equipment do I need for the suitcase carry?
You just need one weight — a dumbbell, kettlebell, or even a heavy backpack can work!
Conclusion
The suitcase carry exercise is one of the easiest and most effective moves you can add to your fitness routine. It improves your strength, balance, grip, and posture with very little equipment. Plus, it’s super simple to do almost anywhere!
If you want to feel stronger and more stable, start doing the suitcase carry today. Remember to walk tall, stay balanced, and enjoy every step. With time and practice, you will notice a big difference!
For more simple exercise tips, check out trusted resources like Verywell Fit and ACE Fitness.