Strength Training · Functional Fitness
Dumbbell Suitcase Carry
The dumbbell suitcase carry is a one-handed loaded walk that trains your grip and your ability to keep your torso upright against an uneven load.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand beside a dumbbell with your feet hip-width apart.
- Bend at your hips and knees to reach the handle.
- Grasp the handle with the hand nearest the dumbbell.
- Stand upright with the dumbbell hanging beside you.
- Walk forward with short, even steps for the allotted time.
- Come to a complete stop.
- Lower the dumbbell to the floor by bending your hips and knees.
Form cues
- Look ahead, not at your feet.
- Keep your wrist straight.
- Breathe steadily behind a firm belly.
Common mistakes
- Leaning to one sideUse a lighter dumbbell so you can keep your shoulders and hips level throughout the walk.
- Swinging the dumbbellKeep your carrying arm quiet with the weight close to, but not bumping, your thigh.
- Shrugging the loaded shoulderLet the carrying shoulder settle naturally rather than pulling it toward your ear.
Safety
A slipping grip can drop the dumbbell onto your foot. Excessive load or fatigue can pull your torso sideways, straining your back or causing you to lose balance.
- Clear your walking route of obstacles before starting.
- End the set as soon as your grip starts slipping or you cannot maintain your posture.
- Use several small steps to turn instead of pivoting sharply under load.
If carrying weight on one side causes back or shoulder pain, or you have balance limitations, seek guidance from a physiotherapist before adding load.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 20–40 seconds per side
- Rest
- 1 min 30 sec
Carry for the same duration on each side, using the less steady side to set your limit.