At a glance
- Main muscle
- Core
- Also works
- Forearms
- Equipment
- Dumbbell
- Rep range in Mitta
- 30 to 60 seconds
- Skill level
- Beginner
- How tiring
- Medium
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- One heavy weight on one side.
- Don't lean to the side.
- Walk steadily (reps = seconds).
Pick a weight you can lift for 30 to 60 seconds with good form, and stop each set with a few seconds left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating C
Strong core stability and grip; functional, not primarily for muscle growth.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Farmer's Carry · Dumbbell · rating C
- Pallof Press · Cable · rating C
- Side Plank · Bodyweight · rating C
Keep learning
Let Mitta set the weight.
Mitta plans the suitcase carry with a weight and rep target for every set, worked out from your last sessions.
Questions about the
suitcase carry
What muscles does the suitcase carry work?
The suitcase carry mainly trains your core. Your forearms help.
How many reps of the suitcase carry should I do?
Mitta plans the suitcase carry at 30 to 60 seconds per set. Most sets should end with only a few seconds left in the tank.
What can I do instead of the suitcase carry?
Good alternatives that train the same muscle are the Farmer's carry, Pallof press and side plank.
Is the suitcase carry good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the suitcase carry have rating C?
Strong core stability and grip; functional, not primarily for muscle growth.