Execution
How to do it
- 01
Hold the weight firmly in one hand, arm by your side.
- 02
Back straight, shoulders level, without leaning toward the weight.
- 03
Walk the planned distance or time, then turn around.
- 04
Switch hands for the way back or the next set.
Common mistake
Leaning toward the weight: your trunk has to resist it.
Sources: ACE — Suitcase Carry. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It rounds out the workout with an asymmetric carry when the space genuinely allows walking.
When this changes
In a room without a safe path, the suitcase march keeps the single load without pretending the same space is available.
Real requirements
Configurations kept genuinely separate
One adjustable dumbbell
20–60 seconds- Equipment
- One adjustable dumbbell
- Supports and space
- a few obstacle-free steps
- Setup
- 35 s
- Planned work
- 70 s
- Planned rest
- 75 s
- Planned sets
- 1–3
- Complete budget
- 130–420 s
One kettlebell
20–60 seconds- Equipment
- One kettlebell
- Supports and space
- a few obstacle-free steps
- Setup
- 35 s
- Planned work
- 70 s
- Planned rest
- 75 s
- Planned sets
- 1–3
- Complete budget
- 130–420 s