Fysiqal

Carry & Anti-Movement Core · Intermediate

Suitcase Carry

Isolation carry & anti-movement core exercise using dumbbell.
Difficulty
Intermediate
Equipment
Dumbbell
Mechanics
Isolation
Sides
Unilateral
Main plane
Frontal

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How to do the Suitcase Carry

Cues reviewed by Kwabena Osei on

Setup

Hold a heavy weight in one hand at your side, like carrying a suitcase.

  1. Walk forward with short, controlled steps, resisting the pull of the weight trying to tip your torso toward that side.

  2. Keep your shoulders level and your core braced throughout -- this is primarily an anti-lateral-flexion core exercise, not just a grip/arm carry.

Common mistakes

  • Leaning your torso away from the loaded side to compensate instead of staying upright and resisting the pull with your core.

  • Letting the shoulder on the loaded side hike up toward your ear instead of staying packed down.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine lateral flexionprimary action · resisted

    Internal oblique (prime mover, high emphasis); External oblique (prime mover, high emphasis); Quadratus lumborum (prime mover, high emphasis); Erector spinae (stabilizer, moderate emphasis)

  • Scapula depressionsecondary action · resisted

    Trapezius (stabilizer, moderate emphasis); Levator scapulae (stabilizer, low emphasis)

  • Wrist extensionsecondary action · resisted

    Wrist flexors (stabilizer, high emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.