The suitcase carry is a loaded walk in which you hold a weight in one hand while walking. Because the weight is on one side, your trunk has to resist being pulled into a side bend. NASM describes this as an anti-lateral-flexion demand. In plain language, the exercise is not only about getting from one point to another: it is about walking while keeping the torso controlled.

This is general fitness information, not a diagnosis or individualized training plan. Use a load and route that match your current ability. If you have an injury, balance limitation, uncontrolled pain, or a condition affected by lifting, ask a qualified health or fitness professional whether this movement is appropriate before practicing it.

What the exercise involves

A suitcase carry has three basic parts: set up, walk, and return. You hold one weight beside one thigh, walk while resisting the pull of the weight, then switch hands so both sides get practice. Use a stable weight that you can grip securely and keep close to your body. The object should not swing or force you to compensate.

The one-sided arrangement is the defining feature. Holding a weight in each hand changes the demand, while holding no weight changes the exercise into an ordinary walk. If your goal is to practice a suitcase carry, begin with one side loaded and pay attention to whether your torso stays upright.

Set up safely

Choose a flat, clear walking path. Remove anything you could trip over, and leave enough room to turn without rushing. Stand tall before picking up the weight. Place your feet in a comfortable stance, let your shoulders settle, and look ahead rather than down at the floor.

Hold the weight beside one thigh with the arm hanging naturally. Keep the grip firm but do not squeeze so hard that your forearm becomes the only thing you notice. The weight should remain close to your side. Before taking a step, check that you are not shrugging the loaded shoulder, rotating your chest, or leaning away from the weight.

If you cannot stand in a neutral position with the weight, choose a lighter object. A lighter load that lets you walk with control is a more useful starting point than a heavier load that changes your posture immediately.

Walk with control

Take short, steady steps. NASM’s coaching guidance is to walk tall and avoid leaning toward or away from the weight. Imagine that the top of your head is moving forward while your ribs and pelvis remain stacked rather than drifting to one side. Keep the loaded arm quiet and allow the legs to do the walking.

Do not turn the exercise into a speed test. A hurried pace can make it harder to notice a shoulder hike, a side lean, or a swinging weight. Keep breathing normally instead of holding your breath. If the load makes you twist, bend, lose balance, or shorten your stride dramatically, stop and reduce either the load or the walking distance.

At the end of the path, slow down before turning. Make the turn in a clear space, return with the same attention, and set the weight down carefully. Rest as needed before changing hands. The unweighted side may feel different from the loaded side; that difference is a reason to move deliberately, not to rush to match a pace.

How to practice both sides

Start with a short walk on one side, set the weight down, and repeat on the other. The two walks do not need to feel identical. The goal is consistent control on each side. If one side leans sooner, use the easier version on both sides until your technique is more even.

A simple practice sequence is to check your stance, walk out, turn slowly, walk back, rest, and switch hands. Keep the route the same while you are learning. This makes it easier to notice whether a change comes from the load or from the surface and direction.

There is no single load, distance, or pace that suits everyone. Choose a level at which you can keep the weight controlled and your torso upright. A qualified professional can help you select a starting point if you are unsure.

Progress gradually

NASM lists several ways to progress a loaded carry: increase the load, extend the carry distance, slow the walking pace, change the walking challenge, or use a different loading arrangement. Do not change every variable at once. Add one challenge only after the current version feels stable and repeatable.

For example, you might keep the same weight and walk a little farther. On another session, you might keep the distance and use a slightly heavier object. You can also practice a slower pace, provided that slowing down does not cause you to brace excessively or lose a natural stride. Learn on a flat, uncluttered surface before adding a more demanding environment.

Progress is not required every time you practice. Repeating a manageable version helps you learn the movement and gives you a reference for future sessions. If a progression causes your shoulder to hike or your body to lean, return to the last version you could control.

Common mistakes

A shrugging shoulder often means the weight is too challenging, the grip is tiring, or the person is trying to create space for the load. A side bend, rotating chest, hurried step, or swinging arm is another sign that the exercise has exceeded the current level. Holding the breath can also make the walk feel unnecessarily tense.

Use a mirror only if it helps you check your position without making you look down or turn. You can also ask a professional to observe a few steps. Keep the correction small: the aim is a controlled walk, not a rigid pose.

When to stop

You may notice effort in the hand, forearm, shoulder, trunk, or legs. Sharp pain is not a target. Stop if you develop pain, numbness, unusual weakness, dizziness, or loss of balance. Seek advice from a qualified professional if symptoms persist or if you are uncertain how to adapt the movement to an injury or health condition.

Source

• NASM, “Best abs exercises,” Suitcase Carry section: https://www.nasm.org/resource-center/blog/training/best-abs-exercises (loaded-carry description, resistance to side bending, coaching cues, and progression ideas)