The Suitcase Carry: The One-Dumbbell Workout That Trains Your Whole Trunk

For this week’s workout, grab one dumbbell, kettlebell, or loaded backpack and take a walk. This is the suitcase carry: one weight held at your side while you walk with a tall, controlled posture. It is strength training disguised as an errand.

Why only one weight? Because the uneven load tries to bend your torso toward the weighted side. The muscles along your waist and lower back, especially the quadratus lumborum and the side abdominal muscles, must contract to keep your spine from tipping. Your hips stabilize each step, your grip works to keep the weight from slipping, and your shoulder muscles hold the arm securely rather than letting it sag. In plain English: your body has to resist a sideways collapse while your legs perform the very familiar job of walking.

Stand with your feet about hip-width apart. Hold the weight beside one thigh, not in front of it. Tighten your midsection as if preparing for someone to gently poke you, then walk slowly for 20 to 30 seconds. Turn around, switch hands, and repeat for two or three rounds per side. Keep your eyes forward and take normal-sized steps. The weight should be heavy enough to require attention but light enough that you do not start performing a dramatic impression of a sinking ship.

When you are doing it right, you will feel your grip, the side of your abdomen, your upper back, and your hips working. Your breathing should remain steady. When you are doing it wrong, your shoulder hikes toward your ear, your torso leans away from the weight, your ribs flare, or your steps become jerky. Those are not badges of toughness; they are signs the load is too heavy or the distance is too long. Reduce one of them.

Progress from beginner to advanced by changing one variable at a time: begin with a light backpack or dumbbell and short 20-second walks; move to a heavier load or 30- to 45-second walks; then use a kettlebell, longer distances, hills, or a slower marching pace without leaning. Advanced does not mean wobbling under a ridiculous weight—it means staying stacked and controlled while the challenge increases.

Your assignment this week: perform three rounds per side on two nonconsecutive days. It takes less time than hunting for the dumbbell that rolled under the couch.