Kettlebell Suitcase Carry: Build Core Stability & Real-World Strength

Last Updated on 7 July 2025 by Greg Brookes

Want to train your core without a single crunch? The kettlebell suitcase carry is one of the simplest, most effective exercises for building anti-lateral flexion strength, grip endurance, and posture. It delivers all of these benefits in one move.

In this guide, I’ll break down the suitcase carry in detail: what it is, how it’s different from the farmers walk, how to perform it, and how to use it in your training for the biggest results.

What is the Kettlebell Suitcase Carry?

The suitcase carry is a unilateral loaded carry where you hold a single kettlebell at your side and walk a set distance or time. It forces your body to resist bending or rotating, making it a fantastic tool for core stability and spinal alignment.

Unlike the farmers walk, which uses weights in both hands, the suitcase carry introduces an offset load that challenges your core and posture on a deeper level.

Common Variations:

• Walking suitcase carry (standard)
• Marching suitcase hold (stationary core drill)
• Heavy suitcase deadlift (static lift version)

Why It Matters

In daily life and sport, we rarely carry loads evenly. Bags, groceries, kids, they’re all one-sided. The suitcase carry helps build the real-world strength to manage those imbalances without injury.

It also teaches your body to resist unwanted motion, particularly lateral flexion, by recruiting your obliques, QL, and deeper core stabilisers.

Key Benefits:

• Develops core and spinal stability
• Strengthens grip, forearm, and shoulder integrity
• Improves posture and alignment under load
• Transfers directly to athletic and everyday movements

Muscles Worked

While it looks like a simple walk, the suitcase carry activates a wide array of stabilisers:

• Obliques and quadratus lumborum (QL)
• Transverse abdominis and spinal erectors
• Forearms and grip muscles
• Trapezius and rotator cuff (for shoulder control)
• Glutes and hamstrings (for gait and posture)

This is a full-body movement disguised as a core drill.

Step-by-Step Instructions

1. Start Position: Place a kettlebell on the floor next to your foot.
2. Deadlift to Stand: Hinge down with a flat back, grab the kettlebell, and stand tall.
3. Posture Check: Chest up, shoulders back, core braced. Don’t lean toward the weight.
4. Begin Walking: Take controlled steps forward. Stay upright, and resist the pull of the kettlebell.
5. Switch Sides: After the set distance or time, place the bell down, rest, and repeat on the other side.

Tip: Keep your ribs down and pelvis neutral. Don’t let the kettlebell tilt your torso.

Common Mistakes to Avoid

• Leaning into the weight – You should look symmetrical from the front.
• Letting the shoulder drop – Keep shoulders level and active.
• Over-striding or rushing – Use short, stable steps to stay controlled.
• Not bracing the core – Ribcage should stay locked down, not flared.

Coach’s Insight: Greg’s Take

I first discovered the value of suitcase carries when rehabbing a client with chronic lower back pain. We couldn’t load heavy squats, but just a 16kg carry cleaned up their gait, core control, and pain, all within a few weeks.

It’s now a go-to drill I use to teach bracing and posture to clients of all levels.

Warm-Up Drills

Prepare for suitcase carries with these warm-ups:

• Deadbug holds – trains bracing and rib positioning
• Kettlebell suitcase deadlifts – teaches starting position and grip

These set the stage for safe, effective carries.

Progressions and Regressions

Mastering the suitcase carry means building your capacity through a smart sequence of drills. Start by learning to brace under load, then progress through increasingly challenging stability demands.

1. Suitcase Deadlift

Start by picking up the kettlebell from the floor and holding it in place for time. Focus on staying upright with no tilt. This is ideal for building familiarity with the load and reinforcing symmetrical posture.

2. Stationary Marches

While holding the kettlebell in one hand, march slowly in place. This drill challenges single-leg stability and core stiffness as your balance shifts. It’s also great for activating your glutes and challenging your coordination.

3. Suitcase Carry Walk

Once you’re confident with posture and bracing, begin walking. Keep your steps short and controlled. Walk 10–30 metres or 20–40 seconds per side. The carry itself should look calm and deliberate, not rushed.

4. Heavier Loads or Longer Distances

Increase the challenge by either adding load or extending the distance. Be careful not to sacrifice form. You can also combine the suitcase carry with other drills (like pressing or lunging) for advanced variations and time-efficient workouts.

Programming Tips and Reps

This is a low-rep, high-focus movement. Use for core work, posture correction, or as a finisher.

Sample Routine:

• Suitcase Carry x 30 metres per side
• Rest 60–90 seconds
• Repeat 3–4 rounds

Use 1–3 times per week in place of traditional core exercises.

Comparison to Similar Movement

Farmers Walk vs. Suitcase Carry:

• Farmers walk = even bilateral load, more global strength
• Suitcase carry = unilateral load, more core stability and posture focus

Both are valuable. Use farmers walk for conditioning and suitcase carry for posture and core refinement.

Related Exercises

• Kettlebell Farmers Walk – bilateral loaded carry
• Kettlebell Windmill – anti-rotation and hip mobility
• Kettlebell Overhead Carry – unilateral overhead load
• Kettlebell Side Plank – static anti-lateral core drill
• Kettlebell Bottoms-Up Carry – adds grip and shoulder control

Want More Smart Kettlebell Training?

Dive into my full kettlebell carry series and core guides. Each lift is designed to enhance functional strength and real-world resilience.

Build grip and core endurance further. Explore all kettlebell carries and exercises.

Frequently Asked Questions