Kettlebell suitcase carry
A farmer's carry with one kettlebell instead of two. Walking tall while the load tries to fold you sideways.
TrainsCore
NeedsKettlebell
The movement
2 stages
Walk level
01 Walk level
Hold the weight slightly off the hip; opposite arm can swing for balance.
02 Small steps
Take short, rapid steps and refuse to lean.
How to do it
Setup
- Stand next to a heavy kettlebell.
- Hinge down, grip the handle tightly, and deadlift it to a standing position.
Execution
- Walk forward with short, quick steps.
- Keep your chest proud and resist the urge to lean away from the weight.
- Set the kettlebell down, turn around, switch hands, and carry it back.
BreathingTake short, shallow breaths into your braced core while walking.
Getting it right
Form cues
- Hold both shoulders level so the empty side cannot ride up.
Common mistakes
- Leaning far over to the unloaded side to counterbalance the weight.
- Letting the loaded shoulder sag toward the floor.
Worth knowing
- Focus on keeping the spine completely neutral; the goal is to fight lateral flexion, not to flex.
General guidance, not medical advice. See how Setkit works.
Notes
The suitcase carry shifts the focus of the farmer’s walk from grip and total-body capacity to intense anti-lateral flexion. Because the load is entirely on one side, your obliques and quadratus lumborum on the opposite side must fire constantly to keep your spine straight.
It is an excellent functional core exercise that trains the trunk exactly how it is designed to be used: stabilizing the spine while the limbs move.