How to Do the Farmer Carry Suitcase
The suitcase carry has you walk while holding a heavy weight on one side only, forcing your trunk to resist leaning. It works your obliques, grip and shoulders, and is a practical test of core strength for lifters of any level.
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Muscles worked
Primary
- Obliques
- Forearms
Secondary
- Abs
- Shoulders
How to do the Farmer Carry Suitcase
- 1
Stand next to a heavy dumbbell or kettlebell and hinge down to pick it up with one hand.
- 2
Stand tall with your shoulders level and ribs down.
- 3
Brace your abs as if resisting a side bend.
- 4
Walk forward with short, controlled steps.
- 5
Keep your torso upright and do not lean toward the weight.
- 6
Set the weight down with a flat back at the end of your distance.
- 7
Switch hands and repeat for the same distance.
Form cues to remember
- Stand tall, don't lean
- Shoulders stay level
- Brace like a punch is coming
- Short, controlled steps
Farmer Carry Suitcase video tutorial
Common mistakes
Leaning toward the weight
Squeeze your obliques and keep your shoulders level.
Shrugging the loaded shoulder
Pull the shoulder down and keep your neck long.
Rushing your steps
Slow down and take short, smooth steps.
Picking up with a round back
Hinge at your hips and keep a flat back when lifting.
Sets and reps
| Strength | 3–4 sets of 20–40 meters per side with a heavy load, 90 seconds rest |
|---|---|
| Endurance | 3 sets of 40–60 seconds per side with a moderate load |
| Conditioning | Alternate sides in a circuit with 30–45 seconds of walking |
Heavy one-sided loads can strain your back and grip if you lean. Start lighter than you expect and put the weight down if you start to tilt.
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Farmer Carry Suitcase FAQ
What does the suitcase carry work?
It works your obliques and deep core to keep you upright, along with your grip, forearms and shoulders. Your glutes and legs help you walk.
Suitcase carry vs farmer's carry?
The suitcase carry loads one side, so it trains your core to resist leaning. The farmer's carry loads both sides evenly and is often heavier.
How heavy should I go on the suitcase farmer carry?
Pick a weight that challenges your grip but lets you stay tall. If you start leaning or shifting, it is too heavy.
