Dumbbell Suitcase Carry

Definition

The dumbbell suitcase carry is a carry-pattern exercise where the athlete walks while holding a single dumbbell in one hand, like carrying a suitcase. The asymmetric load forces the obliques and core to work overtime to prevent lateral flexion, building the anti-lateral-flexion strength that HYROX^® athletes need for carries and running stability.

Technique & Form

1. Starting position - Stand tall holding a heavy dumbbell in one hand at arm's length. Shoulder blades packed, core braced, feet hip-width apart.
2. Walking phase - Walk forward with short, controlled steps. Keep the torso perfectly upright - do not lean toward or away from the loaded side.
3. Turnaround - At the end point, turn carefully and continue. Switch hands at the halfway point.
4. Breathing - Breathe steadily through the nose. Do not hold your breath.
5. Tempo - Steady, deliberate steps. Focus on body position, not speed.

Muscles Worked

• Primary movers: Obliques, quadratus lumborum, forearm flexors (grip)
• Stabilizers: Erector spinae, gluteus medius, trapezius, deltoids

Common Mistakes

• Leaning away from the weight - Overcompensating with a lateral lean. Fix: think about keeping the opposite hip high and the ribcage centered.
• Shrugging the loaded shoulder - Upper trap compensation. Fix: actively depress the loaded shoulder.

Benefits

• Builds anti-lateral-flexion core strength that no bilateral exercise can match.
• Develops unilateral grip endurance.
• Trains the oblique stabilizers that prevent torso sway during running.

HYROX^® Context

The suitcase carry transfers to the Farmers Carry station by building the core stability and grip endurance that 200 m of loaded carrying demands. While the race uses bilateral loading, training the suitcase carry exposes and corrects side-to-side imbalances. Program 3 sets of 25-50 m per hand, using race weight or heavier. Alternate with dumbbell farmer's carries for complete carry preparation.

Variations & Alternatives

• Dumbbell Farmer's Carry - Bilateral carry for overall carry endurance.
• Dumbbell Side Bend - Static oblique exercise for targeted core work.
• Dumbbell Walking Lunge - Loaded locomotion combining leg and core work.

FAQ

How heavy should I go for suitcase carries? Use race-weight or heavier in one hand: 24-32 kg for men, 16-24 kg for women. The goal is to maintain a perfectly upright torso despite the asymmetric load.

How often should I train suitcase carries? 1-2 times per week during the build phase. They pair well with bilateral farmer's carries in the same session.

Build asymmetric core strength and track carry performance with ROXBASE.