Suitcase carry

One dumbbell or kettlebell

Also called one-arm farmers walk, single-arm suitcase carry

Walk while holding a single heavy weight at one side, resisting the lean. Trains the obliques and grip with a neutral wrist.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Core

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Injury risk lower is better2.0
Low risk with basic technique. 1 source.
- 2/5 Braced brisk one-sided carry builds side-core endurance without moving the spine; suited to back pain. Squat University, The WORST Exercises For Back Pain (Do THESE Instead!) @ 3:03videoExpert opinion2023checked by AI
Elbow stress lower is better2.0
Light; the elbow tolerates it easily. 1 source.
- 2/5 Neutral wrist makes it easy on the elbow and builds grip endurance; good progression after wrist extension work. Jeremy Ethier, How To Fix Elbow Pain (BULLETPROOF YOUR ELBOWS!) @ 3:04videoExpert opinion2020checked by AI