How to Do the Suitcase Carry: 4-Week Beginner’s Guide (2026)

The suitcase carry is one of those rare exercises that actually matters outside the gym—it’ll help you haul groceries without throwing out your back, move boxes without looking ridiculous, and build the grip strength and core stability that makes everyday life easier. If you’ve been curious about adding it to your routine but didn’t know how to start, this guide walks you through a realistic 4-week progression that works whether you’re brand new to strength training or just new to this move. You don’t need much to get started—just a dumbbell or kettlebell and about 10 minutes a couple times a week.

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The suitcase carry is the single best beginner exercise for building real-world core stability — and you can start with just a 15-lb kettlebell in your living room. Most people spend months doing crunches with zero carryover to daily life. The suitcase carry fixes that in 4 weeks by training your core the way it actually works: resisting movement under load.

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Last updated: June 2026

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#1. CAP Barbell Cast Iron Kettlebell — Best Overall for Beginners

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The CAP Barbell Cast Iron Kettlebell is the most beginner-friendly tool for learning the suitcase carry. Its flat base keeps it stable on the floor between sets, the wide handle fits most hand sizes comfortably, and it comes in 5 lb increments starting at 10 lbs — perfect for progressing through all 4 weeks of this program. Over 12,000 Amazon reviewers give it 4.8 stars, and it’s built to last decades.

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• ✅ Flat base prevents rolling — safe on hard floors

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• ✅ Available in 10–20 lb beginner-friendly sizes

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• ✅ Smooth, wide handle reduces palm fatigue on longer carries

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• ❌ No rubber coating — can scratch hardwood if dropped

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#2. Bowflex SelectTech 840 Kettlebell — Best Adjustable Pick

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If you want one piece of equipment that grows with you through all 4 weeks and beyond, the Bowflex SelectTech 840 adjusts from 8 to 40 lbs with a single dial turn. That’s 6 weight settings in the footprint of one kettlebell — ideal for small home gyms. Most beginners will use the 8–18 lb range for suitcase carries, and they can dial up as their grip and core strength improve over time.

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• ✅ 6 weight settings replace an entire rack of kettlebells

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• ✅ Ergonomic handle designed for carry-style movements

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• ✅ Compact storage — saves space in home gyms

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• ❌ Higher upfront cost than a single fixed-weight bell

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

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Follow these 5 form cues on every single rep. Skipping even one of them transfers the load from your core to your lower back — and that’s where injuries happen.

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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: Hinge at the hips to pick it up — don’t round your lower back. Your grip should be firm but not white-knuckled.

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3. Stand tall: Drive through both heels to stand. Shoulders stay level — no leaning toward the weight side.

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4. Brace before you move: Take a breath in, brace your core like you’re about to take a punch, then begin walking.

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5. Walk with purpose: Small, controlled steps. Keep your free arm relaxed, eyes forward, ribs down. Walk 20–40 feet, set the bell down with control, then switch sides.

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Beginner modification: Can’t keep your torso upright? Drop the weight by 5 lbs. The American Council on Exercise recommends mastering form at lighter loads before adding intensity — and that’s exactly right. A 10-lb carry done perfectly beats a 30-lb carry done sloppily every time.

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When to see a doctor: If you feel sharp lower back pain, hip pain, or numbness/tingling down either leg during or after carries, stop immediately and consult your physician before continuing.

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Your 4-Week Beginner Suitcase Carry Program

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Three sessions per week with at least one rest day between each. Each session takes under 15 minutes.

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• Week 1: 3 sets × 20 ft per side | Light weight (10–15 lbs) | Focus: staying upright

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• Week 2: 3 sets × 30 ft per side | Same weight | Focus: breath control and bracing

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• Week 3: 4 sets × 30 ft per side | Add 5 lbs if Week 2 felt easy | Focus: smooth heel-to-toe gait

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• Week 4: 4 sets × 40 ft per side | Challenge weight | Focus: speed control and posture under fatigue

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Frequently Asked Questions

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How heavy should a beginner go for the suitcase carry?

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Start with 10–15 lbs for women and 15–20 lbs for men — you should feel your core working but be able to walk 30 feet without your torso tilting. Most beginners jump to Week 3 weight by session 6, so trust the progression and resist going heavier too soon.

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Can I use a dumbbell instead of a kettlebell?

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Yes — a dumbbell held vertically works perfectly for suitcase carries and is often easier to grip for true beginners. The movement pattern and core demand are identical; just make sure to keep your wrist neutral and avoid letting the dumbbell pull your grip open.

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How does the suitcase carry differ from a farmer’s carry?

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A farmer’s carry uses both hands simultaneously, which splits the load evenly. The suitcase carry uses one hand, creating a lateral core challenge your body must resist — making it roughly 40% more demanding on the obliques and quadratus lumborum according to unilateral loading research. That’s what makes it so effective for real-world strength.

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Our Pick

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The CAP Barbell Cast Iron Kettlebell is the best starting point for this 4-week program — it’s durable, affordable, and available in the exact beginner weight range you need. Start with a 15-lb bell, nail your form in Week 1, and you’ll be amazed how different your core feels by Week 4.

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