Gym Lingo: Suitcase carry
The suitcase carry—also known as a one-arm carry—is a simple but powerful exercise. All it takes is a single kettlebell or dumbbell held by your side. Despite its simplicity, it’s one of the best ways to build real-world, functional strength.
This movement challenges your grip, improves shoulder and hip stability, and strengthens your entire trunk. It pairs well with just about everything. Between heavy squats or bench press, it can help cue better bracing and create more stiffness through your midsection. In conditioning workouts, we use it as a “filler”—something to keep your heart rate up without interfering with other movements.
Mastering the suitcase carry will make your life outside the gym easier. Once you’ve handled a heavy kettlebell for distance, carrying anything else—groceries, jugs of water, kids’ gear—feels like practice. You might not even need the wheels on your suitcase anymore.
How to Do It:
Start Position:
Place the kettlebell next to your foot.
Hinge at your hips, drive your butt back, and bend your knees to reach down and grab it.
Push through the ground as you stand tall.Grip & Posture:
Keep a firm grip—don’t let it dangle from your fingertips.
Engage your core and start walking. Keep breathing.Walking Tips:
Don’t shrug. Keep your shoulder away from your ear.
Reach your free hand out to the side for balance if needed.
Keep the weight slightly away from your body so it doesn’t bump into your leg.
Walk slower than usual. Stay tall and avoid leaning.
Control the turn—don’t let the weight swing around.
Loaded carries are one of the most underutilized tools in the gym. They build real, usable strength and give you a chance to push yourself in a low-skill, high-return movement.
Justin Miner
@justinminergain