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Strength exercises Β· Core
Suitcase carry
Difficulty Carries
How to perform it
One-arm carry β a dumbbell or kettlebell in one hand, walk upright. The listed weight is the load per hand. Targets mainly the obliques and quadratus lumborum (anti-lateral flexion). Differs from the farmers carry by the asymmetric load, which forces the core to keep the torso upright against the lean.
Equipment
- Dumbbells / KettlebellFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- External obliques
- Forearm flexors
- Internal obliques (not on the surface map)
- Quadratus lumborum (not on the surface map)
- Upper traps
Related exercises
Find another variation and compare difficulty.
Loaded carries
Exercise family Β· pattern: Carries
1 family Β· 5 variationsDifficulty
- Farmer's carry
- Suitcase carryCurrently viewing
- Overhead carry
- Sandbag carry
- Waiter carry
Difficulty describes how demanding the execution is. It is not a recommended training order.