Hold a single dumbbell at your side and walk while keeping your torso stable to resist lateral bending. The movement primarily challenges the core through anti‑lateral‑flexion effort.
How to do the Suitcase Carry (Dumbbell)#
- Stand tall with feet about hip‑width apart and the dumbbell next to one foot.
- Hinge at your hips and knees to pick up the dumbbell with a neutral grip, then stand up straight.
- Brace your core, keep your shoulders level, and hold the weight firmly at your side with your arm extended.
- Walk forward in controlled steps while maintaining an upright torso and resisting any lean toward the weight.
- Stop after the prescribed distance or time, set the dumbbell down, and repeat on the other side.
Muscles worked#
Common mistakes#
- Leaning the torso toward the loaded side instead of staying upright.
- Letting the shoulder on the carrying side hike or round forward.
- Failing to brace the core, allowing the midsection to collapse.
