Kettlebell Suitcase Carry
A unilateral loaded carry with a kettlebell that targets the obliques and grip to build core stability and work capacity; commonly scaled by distance or time.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Forearms, Obliques, Abs
Secondary Muscles
Quads, Hamstrings, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Forearms
8/10Flexors
Abs
8/10Rectus Abdominis
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Glutes
6/10Glute Medius
Quads
5/10Hamstrings
5/10Calves
4/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Longer if building endurance
How to Perform
Stand with feet hip-width apart and a kettlebell beside one foot. Hinge at the hips to grip the handle, then stand tall, bracing the core.
- Deadlift the kettlebell to a standing position, ensuring shoulders are level.
- Hold the weight slightly off the thigh, maintaining a neutral wrist.
- Walk forward with short, controlled steps while resisting lateral lean.
- Keep the torso upright and gaze forward throughout the movement.
- Safely lower the weight to the ground after completing the distance.
Coaching Tips
Form Cues
- Ribs down
- Crush the handle
- Stay tall
- Shoulders level
- Walk like a robot
Breathing
Breathe rhythmically through the nose, maintaining abdominal bracing throughout the walk.
Tempo
1-0-1
Range of Motion
Maintain a vertical torso with no leaning; walk for the prescribed distance or time.
Safety
Safety Notes
- Ensure the walking path is clear of obstacles.
- Keep the spine neutral to protect the lower back.
- Stop if grip strength fails significantly.
Spotting
Not recommended; simply lower the weight if grip fails.
Common Mistakes
- Leaning to the side
- Weight resting on leg
- Shrugging shoulders
- Taking large steps
- Looking down
When to Avoid
- Acute lower back injury
- Shoulder instability
- Grip limitations or hand injuries
- Balance disorders
- Recent hip surgery
Flexibility Needed
- Adequate ankle dorsiflexion for walking
- Shoulder mobility to hold upright
- Hip hinge competency
Build Up First
- Master basic deadlift form
- Core bracing proficiency
- Familiarity with loaded carries
Also known as
Single-Arm Farmers Walk, One-Arm Kettlebell Carry, Unilateral Farmers Walk, Suitcase Walk
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