How to Do the Suitcase Carry: Core Strength Guide 2026

The suitcase carry is one of those exercises that quietly builds serious core strength without needing fancy equipment or a lot of fuss. Here’s the thing: it’s just you, a weight in one hand, and your body learning to stay stable against that offset load—which is exactly what makes it so effective. If standard planks and crunches haven’t moved the needle for you, this movement hits different because it forces your core to work the way it actually does in real life. We’ll walk through how to do it right and why it belongs in your routine.

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The suitcase carry is the most underrated core exercise you’re not doing — and a quality kettlebell like the REP Fitness Cast Iron Kettlebell makes it simple to start at home. One loaded walk down your hallway activates your obliques, quadratus lumborum, and deep spinal stabilizers harder than most ab routines ever will.

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Last updated: June 2026

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#1. REP Fitness Cast Iron Kettlebell — Best Overall for Suitcase Carries

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The REP Fitness Cast Iron Kettlebell features a flat base, smooth machined handle, and color-coded weight bands — making it easy to grab the right weight without second-guessing. It comes in 25 sizes from 4 kg to 92 kg, so you can progress your suitcase carry load over months without buying a new bell. The handle diameter stays consistent across weights, which matters when you’re gripping hard to resist lateral tilt.

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• ✅ Flat base stores safely between sets without rolling

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• ✅ Smooth, consistent handle diameter reduces grip fatigue on long carries

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• ✅ Color-coded by weight — no squinting at small stamped numbers mid-session

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• ❌ Ships individually, so building a full set adds up in cost

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#2. Bowflex SelectTech 840 Kettlebell — Best for Progressive Overload

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One dial adjusts the Bowflex SelectTech 840 through 6 weight settings from 8 to 40 lbs — the equivalent of buying 6 separate kettlebells in a single footprint. That range covers almost every beginner-to-intermediate suitcase carry progression you’ll need for the next 12 months. It’s ideal if you train in a small apartment or garage where floor space costs more than equipment.

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• ✅ 6 weight settings in one unit — perfect for progressive overload

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• ✅ Saves significant floor space compared to a rack of kettlebells

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• ✅ Dial-select mechanism changes weight in under 5 seconds

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• ❌ Bulkier handle than a traditional cast iron bell, which can feel awkward at heavier loads

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How to Do the Suitcase Carry: Step-by-Step Form

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Here’s the exact technique I teach every new client, broken into 5 steps:

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1. Set your stance. Stand with feet hip-width apart, kettlebell on the floor beside your right foot.

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2. Hinge and grip. Push your hips back, maintain a neutral spine, and grip the handle firmly. This is not a deadlift — keep the range small and controlled.

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3. Stand tall. Drive through your feet, brace your core as if you’re about to take a punch, and stand upright. Your shoulder should NOT hike up or tilt toward the weight.

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4. Walk with intention. Take slow, controlled steps. Keep your loaded shoulder packed down, ribcage stacked over your hips, and eyes forward. According to the American Council on Exercise, anti-lateral flexion exercises like this one are among the most effective for training deep spinal stabilizers.

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5. Switch sides. Set the weight down with the same hinge pattern, rest 30–45 seconds, then repeat on the left.

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Beginner modification: Use a grocery bag with 5–8 lbs of canned goods before investing in a kettlebell. Walk 10 meters per side for 2 sets. This builds the motor pattern without any equipment cost.

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⚠️ When to consult a doctor: If you have a history of lower back injury, herniated disc, or shoulder impingement, check with your physician or physical therapist before adding loaded carries. The Mayo Clinic recommends medical clearance before starting any new resistance training program if you’ve had recent musculoskeletal issues.

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Frequently Asked Questions

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How heavy should I go for the suitcase carry?

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Start with roughly 20–25% of your bodyweight in one hand and only increase once you can walk 30 meters without any visible trunk lean. Most intermediate lifters settle into 35–50% of bodyweight for working sets after 4–6 weeks of consistent practice.

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How often should I do suitcase carries?

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2–3 times per week is ideal — treat them like a skill drill, not a burnout set. Three sets of 20–30 meters per side added to the end of your regular strength session is enough to see measurable core stability improvements within 6 weeks.

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Can I use a dumbbell instead of a kettlebell?

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Yes — a dumbbell held at your side works equally well for the suitcase carry. The main difference is the kettlebell’s offset center of mass increases grip demand slightly, but both tools deliver the same anti-lateral flexion training stimulus for your core.

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Our Pick

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The REP Fitness Cast Iron Kettlebell is the clearest choice for suitcase carry training — reliable, long-lasting, and available in enough weight increments to keep you progressing for years. Pick your starting weight, nail your form using the steps above, and your core will feel the difference within 3 weeks.

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