Traps and neck
Suitcase Carry
The Suitcase Carry is a strength exercise with dumbbells for your traps. Share of the load in the Zulta muscle model: forearm flexors 20%, obliques 18% and upper traps 13%.
Also known as: suitcase walk
How to do it
- Place a dumbbell beside one foot.
- Squat down with a flat back, pick it up and stand tall like carrying a suitcase.
- Level the shoulders and hips and keep the torso perfectly upright.
- Walk forward with short, steady steps for 20 to 40 meters, breathing steadily.
- Set the dumbbell down under control and repeat on the other side.
Tips
- Keep the free arm relaxed at the side, not held out for balance.
- Think of standing as tall as possible to fight the pull to one side.
Common mistakes
- Tilting the torso toward the dumbbell.
- Hiking the hip on one side as you step.
Muscles worked by the Suitcase Carry
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load on one side must be resisted by the opposite obliques and quadratus lumborum (McGill 2009). Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.
Suitcase Carry alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Suitcase Carry work?
Mainly the forearm flexors and obliques. The upper traps, gluteus medius and spinal erectors (lower back) assist.
Is the Suitcase Carry good for beginners?
The Suitcase Carry is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Suitcase Carry?
For example the Farmer's Walk Single Arm, Farmer's Walk and Dumbbell Shrug Walking. They train mostly the same muscles.
How do you make the Suitcase Carry harder?
Add weight or reps, or move on to the Yoke Carry and Zercher Carry.
Sources
- McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.