The suitcase carry looks almost too simple until you do it correctly.

You hold one weight at your side, like you are carrying a suitcase, and walk without letting your body lean, twist, hike, or collapse.

This is core training in a much more realistic way than lying on the floor doing endless crunches. Your body has to stabilize while you are standing, walking, breathing, and controlling your pelvis.

The suitcase carry works your obliques, deep core, transverse abdominis, quadratus lumborum, glutes, grip, shoulders, upper back, hips, and pelvic stability.

Because the weight is only on one side, your body has to resist side-bending.

Your job is simple:

Stay tall while the weight tries to pull you sideways.

After 40, we need a core that helps us carry groceries, pick up kids or grandkids, walk with confidence, protect the low back, and control pressure through the pelvis.

If you hold your breath, clench your abs, or bear down the entire time, you can turn a great exercise into a pressure-management problem.

Stand tall with one dumbbell or kettlebell at your side.

Feet hip-width apart.

Shoulders stacked over ribs.

Ribs stacked over pelvis.

Now walk slowly.

Do not let the weight pull you sideways.

Do not lean away from the weight.

Do not hike the opposite hip.

Do not shrug the shoulder.

Keep your steps quiet and controlled.

Breathe normally the whole time.

Start with 20 to 40 seconds on one side, then switch.

The goal is not to carry the heaviest weight possible while looking like you are fighting for your life.

The goal is to look calm, stacked, and controlled.

Beginner version: start with a light dumbbell and hold still for 5 to 8 breaths per side before walking.

Progression: increase the weight, walk farther, slow the walk down, use a kettlebell, or turn it into a marching suitcase carry.

This is one of those exercises that gives you a lot for very little setup.

Core strength, grip strength, posture, pelvic control, hip stability, and real-life strength.

Need more exercises like this?

My Substack exercise library is under “Posts”, including progressive strength and endurance training plans from Week 1 to now.