How to Do the Suitcase Carry for Functional Core Strength 2026

If you’re looking to build real core strength that actually carries over to everyday life, the suitcase carry is one of the most practical exercises out there. Unlike crunches that isolate just your abs, this move forces your whole midsection to stabilize under load—which is exactly what your body needs when you’re lifting groceries, moving furniture, or just staying strong as you age. It’s straightforward to do and doesn’t require much equipment, which is why it’s become a staple for people who want functional fitness that works.

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The suitcase carry is the single best functional core exercise you can add to your training in 2026 — and most people skip it entirely. You walk with a load on one side, your core fights to keep you upright, and your entire stabilizer system gets stronger in a way that crunches simply cannot replicate. If you want a stronger, more resilient core that actually works in real life, start here.

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Last updated: June 2026

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

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The Kettlebell Kings cast iron bell has a flat machined base, a smooth handle with no seams, and consistent weight accuracy within 2% — exactly what you need when you’re walking 20+ meters with a load and your grip can’t afford distraction. The handle diameter sits at 35mm, which hits the sweet spot for long-carry comfort without fatiguing your hand before your core gets its work in. It’s the bell I recommend to 90% of my home-training clients.

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• ✅ Seamless, single-cast construction eliminates hand irritation during long carries

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• ✅ Flat bottom lets you set it down safely mid-set without tipping

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• ✅ Available in 8 kg to 48 kg — grows with you as you progress

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• ❌ Higher price point than entry-level bells; budget-conscious beginners may hesitate

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#2. Yes4All Vinyl Coated Kettlebell — Best Budget Pick for Beginners

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If you’re just starting suitcase carries and don’t want to drop big money before you know you’ll stick with it, the Yes4All vinyl coated kettlebell gets you moving for under $30. The vinyl coating protects your floors — critical when you’re pacing across hardwood or tile — and the wider handle makes it easier to control at lighter weights like 15 or 20 lbs. It won’t win any beauty contests, but it works for 3 sets of 20-meter carries three times a week.

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• ✅ Vinyl coating protects floors and reduces noise on hard surfaces

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• ✅ Under $30 for lighter weights — low barrier to start immediately

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• ✅ Flat base stays stable when you set it down mid-walk

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• ❌ Handle texture can feel sticky in warm conditions; chalk recommended for longer carries

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

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Here’s the exact sequence I teach every client on day one:

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1. Set up: Stand with the kettlebell on the floor beside your right foot. Hinge at the hips, grab the handle, and deadlift it to standing. Keep your shoulder packed down — no shrugging.

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2. Find your posture: Tall spine, ribcage down, both shoulders level. Your body should look completely symmetrical from the front. If you’re leaning toward the weight, it’s too heavy.

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3. Walk with intention: Take slow, controlled steps. Breathe normally. Keep your gaze forward. Let your arm hang naturally — don’t let the bell drift away from your body.

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4. Switch sides: Set the bell down using a controlled hip hinge, switch hands, and repeat. Never drop it from standing height.

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Beginner modification: Start with a grocery bag or light dumbbell at 10–15 lbs. Walk 10 meters per side before graduating to a kettlebell. If you feel sharp pain in your lower back or hip, stop immediately and consult your doctor — the Mayo Clinic recommends professional evaluation before loading any new movement pattern if you have a history of spine issues.

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Frequently Asked Questions

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How heavy should I go for suitcase carries?

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Start with roughly 25% of your bodyweight and move up once you can complete 3 sets of 30 meters per side with zero lateral lean. A 160-lb person typically starts with a 16 kg (35 lb) kettlebell and progresses to 24 kg within 6–8 weeks of consistent training.

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How often should I do suitcase carries per week?

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2–3 times per week is enough to see measurable core strength gains within 4 weeks. Treat it as a finisher — 3 sets of 20–30 meters per side at the end of your lower body or full-body session works well.

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Can the suitcase carry replace planks and crunches?

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For functional, real-world core strength — yes, it outperforms both. Crunches train spinal flexion in isolation, while the suitcase carry trains your core to resist movement under load, which is exactly what your body does every time you carry a bag, pick up a child, or move furniture.

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Our Pick

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The Kettlebell Kings cast iron kettlebell is our top choice for suitcase carries in 2026 — the seamless handle, accurate weight, and flat base make every rep cleaner and safer. If you’re ready to build real functional core strength that carries over to daily life, this is the tool worth investing in.

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