Suitcase Carry

Suitcase Carry: A Core Strengthening Exercise

What is the Suitcase Carry?

The suitcase carry (one-arm) is a powerful exercise for anyone who can maintain balance and spinal integrity while performing a farmer’s carry (two arms). By using only one arm to carry the weight, the load is offset, forcing your core to engage more intensely. This type of core engagement helps prevent injuries, especially to the spine, and improves overall stability.

How Does the Suitcase Carry Work?

In the suitcase carry, you pick up a weight with one arm and walk with it, similar to carrying a suitcase. When you carry weights in both hands (like during a traditional farmer's carry), your body automatically coordinates the swinging of your arms and legs, while using both antagonist and protagonist muscles to maintain proper posture.

Though this coordination happens naturally, it’s beneficial to specifically train these muscle groups to support the spine and core effectively.

The Importance of Core Engagement

When you carry a load with just one hand, your core has to work harder to keep your body from tipping over. The weight is "off-center," requiring more intense activation of your core muscles to maintain neutral posture.

Your protagonist (contracting) and antagonist (relaxing) muscles must work together more dynamically to keep your walking form in alignment. This is where the spinal core muscles—such as the transverse abdominis, obliques, and erector spinae (iliocostalis, longissimus, and spinalis)—become crucial in maintaining stability.

Contralateral Core Activation: Why It Matters

As the weight pulls you to one side, your contralateral (opposite side) spine muscles must work overtime to prevent lateral bending and keep you from tipping over. Strengthening these contralateral muscles helps improve your ability to resist slips, falls, and awkward movements—like picking up a box that’s unevenly weighted.

The Benefits of the Suitcase Carry

The suitcase carry is an excellent way to train your core's ability to resist imbalances, especially in real-life situations where you're lifting objects of varying weights or sizes. Strengthening your core in this way can help with posture, injury prevention, and overall functional strength.

How to Perform the Suitcase Carry

You don't need heavy weights or a gym to perform this exercise. Focus on activating your core while ensuring your walking posture and gait remain aligned. The key is to resist any swaying or tilting while carrying the weight.

Check out the video below for proper biomechanics and technique for the suitcase carry.