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Suitcase Carry.
Single-side loaded carry that challenges grip and resists lateral lean.
Also known as: Single Arm Carry, Unilateral Farmers Carry
BeginnerDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Stand beside a single heavy dumbbell or kettlebell
- Step 02
Hinge and grip the weight with one hand
- Step 03
Stand tall with shoulders level
- Step 04
Walk forward with controlled steps
- Step 05
Keep the torso upright, resisting the lean
- Step 06
Set the weight down and switch sides
What separates good from great
Pro cues.
Squeeze the handle hard for grip work
Do not let the loaded side dip
Brace the obliques the entire walk
Common questions
Questions, answered.
- What is the Suitcase Carry?
- Single-side loaded carry that challenges grip and resists lateral lean.
- What muscles does the Suitcase Carry work?
- The Suitcase Carry primarily works your forearms and obliques. It also recruits your traps and core as secondary movers.
- What equipment do I need for the Suitcase Carry?
- You need dumbbells to perform the Suitcase Carry.
- How many sets and reps should I do for the Suitcase Carry?
- A typical prescription for the Suitcase Carry is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Suitcase Carry good for beginners?
- Yes. The Suitcase Carry is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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