The Suitcase Carry is a simple but highly effective exercise for your core stability. Find out why carrying on one side is so good for everyday life and sports.
The exercise is incredibly simple: you pick up a heavy dumbbell or kettlebell in one hand, hold it at your side and walk forward in a controlled manner. What does not look like a typical abdominal workout at first glance challenges your core in one of its most important ways. According to a report by the magazine Boxrox, the Suitcase Carry is about resisting unwanted movement while your arms and legs are moving.
The one-sided load pulls your upper body to the side. To remain upright and straight, your body must build up muscle tension. This prevents the spine from bending or twisting towards the heavy side. In addition to the rectus abdominis, this asymmetrical load primarily targets the obliques, the deep core muscles, the erector spinae, the hips, the shoulder stabilisers and your grip strength.
Classic crunches train the flexion of the spine. But in everyday life and sports, the core often has to do the exact opposite: absorb movements and remain stable so that power can be optimally transferred between the upper and lower body. Studies on core stability show that training in functional, standing positions is particularly valuable. A systematic review and meta-analysis also illustrates that core training can improve dynamic balance stability.
When walking with only one weight, the centre of gravity changes with every step. Your core must constantly react while your hips and shoulders move. The goal is not a rigid freezing of the body, but a controlled movement in which the upper body remains upright and stable. However, Boxrox also emphasises that the exercise alone does not guarantee a six-pack, as muscle definition depends primarily on body fat percentage.
For your training, this means: grab a weight that challenges you but does not cause your posture to collapse. Walk slowly and deliberately in a straight line, keep your shoulders level and your ribs over your pelvis. Since direct scientific studies specifically on the Suitcase Carry compared to planks or crunches are limited, it should not be seen as the one and only miracle cure. However, it is a highly practical addition to any training plan to build the strength and control that lies beneath visible muscles.
Your takeaway: Use the Suitcase Carry with a one-sided load to train your core and grip strength in a standing position close to everyday life.
This article was generated automatically with AI from the sources listed above and has not been editorially reviewed.