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All forearms exercisesForearms · Gym

Suitcase Carry

One-sided loaded carry. Grip and forearm endurance under load while the obliques fight the sideways pull.

BeginnerDumbbell / kettlebell3 × 30–45s/side
Suitcase Carry demonstration thumbnail — How To Perform The Suitcase Carry
GripDumbbell / kettlebell

Suitcase Carry

Demo · Dr. Carl Baird

Verified Suitcase Carry demonstration by Dr. Carl Baird. Click to play.

How to do the Suitcase Carry

  1. 1Stand tall, shoulders level
  2. 2Do not lean away from the weight
  3. 3Squeeze the handle hard
  4. 4Match time on each side

Benefits of the Suitcase Carry

  • Trains grip — sustained output, coordination and whole-body control under sustained isometric tension
  • Also trains obliques, traps as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services