Forget Sit-Ups: I Did Suitcase Carries for a Week, and My Core Was on Fire

Why Sit-Ups Fall Short

Traditional abdominal exercises like sit-ups and crunches are often the first port of call for anyone looking to tone their midsection. However, many fitness experts argue that they are far from the best choice. Not only can crunches strain the lower back, but they also fail to deliver the functional core strength needed for everyday movements and athletic performance. As fitness enthusiasts look for safer, more efficient alternatives, unilateral exercises are taking center stage.

What Is a Suitcase Carry?

Unlike a farmer’s carry where a weight is held in both hands, the suitcase carry involves holding a single heavy dumbbell or kettlebell on one side of your body—much like carrying a heavy piece of luggage. This asymmetrical loading forces your core to work overtime to prevent your torso from leaning.

How to Perform the Suitcase Carry with Perfect Form

To reap the full benefits of this underrated move without risking injury, proper form is essential:

• Stand next to a heavy dumbbell and hinge at your hips to lift the weight with a flat back, ensuring your feet are shoulder-width apart.
• Stand tall, engage your core, and roll your shoulders down and back. Your torso should remain completely upright.
• Walk forward in a smooth, straight line, keeping your gaze ahead and the weight held loosely beside your thigh.
• Keep your shoulders and hips square. Imagine holding an invisible weight in your opposite hand to prevent leaning.
• Once your time or distance goal is reached, safely lower the weight to the floor and repeat on the opposite side.

What Happened When I Tried It for a Week

Taking advice from a resident personal trainer, I swapped my usual ab routine for daily suitcase carries leading up to a marathon. Holding a heavy load on one side required constant mental focus on drawing my belly button into my spine and staying tall. This targeted the obliques, transverse abdominis, and the quadratus lumborum (QL) muscle running along the spine, building incredible deep rotational stability.

Beyond core strength, the move served as a fantastic full-body test. My grip strength, forearms, and shoulders were heavily engaged, proving that this simple exercise packs a massive punch for overall functional fitness.