Strength Training · Functional Fitness
Kettlebell Suitcase Carry
The kettlebell suitcase carry is a walk with one kettlebell at your side. It trains your grip and your ability to keep your trunk upright against an uneven load.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Place a kettlebell beside your right foot.
- Bend down to the handle by pushing your hips back with your knees slightly bent.
- Grip the handle with your right hand.
- Stand up with the kettlebell hanging beside your thigh.
- Walk forward for the planned time with your loaded arm straight.
- Come to a complete stop.
- Lower the kettlebell to the floor by pushing your hips back with your knees slightly bent.
- Repeat on your left side.
Form cues
- Keep your ribs over your hips.
- Keep your hips level.
- Breathe steadily behind a firm abdomen.
Common mistakes
- Leaning away from the weightUse a lighter kettlebell so you can stay upright without shifting your torso sideways.
- Swinging the kettlebellTake shorter, slower steps so the bell stays close to your side without hitting your leg.
- Shrugging the loaded shoulderLet your shoulder settle naturally instead of pulling it toward your ear.
Safety
An uneven load can strain your back if fatigue causes you to twist or lean. Losing your grip can drop the kettlebell onto your foot.
- Use a clear, level walking path with room to stop.
- Keep your hand and the handle dry.
- End the set before your grip starts opening or your posture breaks down.
- Keep your feet clear of the bell when setting it down.
If carrying on one side causes back or shoulder pain, or you have balance difficulties, use a lighter load or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 20–40 seconds per side
- Rest
- 1 min 30 sec
Use the same weight and duration on both sides, starting with the side that feels less stable.