What muscles does the Suitcase Carry work?

The Suitcase Carry mainly works the obliques, forearms and traps.

How many sets and reps of the Suitcase Carry?

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.

Carry a single dumbbell on one side and walk tall, resisting the lateral lean to load the obliques.

See your setup in four steps

Demo video from YouTube, played in its own player.

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture.
Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

General ranges, not medical advice. Stop if anything hurts.

Other exercises for the obliques, for when the dumbbell is taken or you want a change.

What muscles does the Suitcase Carry work?: The Suitcase Carry mainly works the obliques, forearms and traps.
What equipment do you need for the Suitcase Carry?: A dumbbell.
How many sets and reps of the Suitcase Carry?: 3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.
What can I do instead of the Suitcase Carry?: Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.

Coaches add the Suitcase Carry to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Your first 3 clients are free. 0% commission on everything you sell.