How heavy should the dumbbell be?

Choose a weight that challenges your ability to stay upright but does not force you to tilt your torso. You should feel your opposite-side obliques working hard to keep you level.

What is the ideal walking distance?

Common sets range from 20 to 40 yards. If space is limited, you can perform the exercise for time, aiming for 30 to 60 seconds per side.

Can I use a kettlebell instead of a dumbbell?

Yes, a kettlebell is an excellent alternative. The weight distribution of a kettlebell may actually make it slightly harder to stabilize, further challenging your grip and core.

How to Do the Suitcase Carry: Guide for Core Strength

Master the suitcase carry to build elite core stability, grip strength, and postural control. Learn proper form and common mistakes to avoid.

How to Perform

Place a single dumbbell on the floor next to your feet and hinge at the hips to pick it up with a neutral grip.
Stand tall with your feet hip-width apart and your shoulders pulled back and down away from your ears.
Engage your core to ensure your torso remains perfectly vertical with no leaning toward the weighted side.
Take slow, deliberate steps forward while maintaining a neutral spine and keeping the dumbbell from hitting your leg.
Maintain a tight grip and steady breathing as you walk for the prescribed distance or time.
Stop, set the weight down with a flat back, and repeat the movement with the weight in the opposite hand.

Common Mistakes

Leaning the torso away from the weight to compensate for the load
Allowing the weight to rest against or bounce off the outer thigh
Shrugging the shoulder upward instead of keeping it depressed
Taking rapid or unstable steps that compromise spinal alignment

Muscles Worked

Primary movers

Obliques

Stabilizers

Forearms
Trapezius
Glutes
Erector Spinae

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Obliques · Strength