Suitcase Carry: Form Guide, Muscles and Mistakes
Load card
- Equipment
- Kettlebell
- Muscle group
- Core
- Main muscles
- obliques, quadratus lumborum, forearms
- Also working
- gluteus medius
- Mechanics
- Compound
- Pattern
- Single-side carry
- Level
- Beginner
The suitcase carry, also known as the single arm farmers carry, is a beginner level compound movement. You hold a kettlebell in one hand at your side and walk for a set distance or time.
This single-side carry heavily targets your core, specifically the obliques and quadratus lumborum, as you fight to stay upright. It also works your forearms to maintain the grip and relies on the gluteus medius to stabilize your pelvis with each step.
How to do it
Place a kettlebell on the floor next to your feet. Stand tall with your feet shoulder-width apart and brace your core.
- Hinge at your hips and bend your knees to grip the kettlebell handle with one hand.
- Stand up straight by driving through your heels and squeezing your glutes.
- Lock your ribcage down and keep your shoulders level.
- Walk forward with slow, controlled steps while preventing the weight from pulling you to the side.
- Stop walking, lower the kettlebell safely to the floor, and repeat on the other side.
Sets, reps and load
Start with 3 sets of 20 to 30 seconds of walking per side. Rest for 60 seconds between sets to ensure your grip recovers.
Choose a kettlebell heavy enough to challenge your grip and core, but light enough that your shoulders remain perfectly level.
Common mistakes
- Leaning away from the weight. Keep your spine completely vertical. If you have to lean to the opposite side to hold the kettlebell, the weight is too heavy.
- Shrugging the shoulder. Pack your shoulder blade down and back. Avoid shrugging your working shoulder toward your ear to compensate for the weight.
- Resting the weight on your leg. Hold the kettlebell slightly away from your thigh. This forces your core to do the work instead of relying on friction.
- Walking too fast. Slow down your pace to increase the time under tension. Each step should be deliberate and controlled.
Make it easier or harder
Easier
- Suitcase isometric hold standing in place without walking.
- Short distance carries with frequent rest breaks.
Harder
- Increase the distance or duration of the carry.
- March in place slowly, bringing your knees up high with each step.
Before you load it up
- Grip often gives out before the target muscle; straps or a lighter load are reasonable while grip strength catches up.
Swaps and related core exercises
Same muscle group with different equipment:
- Resistance Band Woodchop Resistance band
- Bicycle Crunch Bodyweight
- Bird Dog Bodyweight
- Dead Bug Bodyweight
More kettlebell options:
- Kettlebell Around the World Passing around the body
- Kettlebell Figure 8 Hinge with hand-to-hand pass
- Kettlebell Russian Twist Seated rotation
- Kettlebell Windmill Lateral hinge with arm overhead
Browse all kettlebell exercises or every core exercise.
When to see a doctor or physio
- Sharp pain in your lower back during or after the carry.
- Numbness or tingling traveling down your arm or into your hand.
- A sudden, sharp pull in your side or oblique muscles.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.