Suitcase Dumbbell Carry

The dumbbell suitcase carry is an effective and challenging exercise for strengthening the abdominal muscles. It only requires a single dumbbell, making it an ideal finisher to any workout. This exercise can also be incorporated into fat-loss circuit training to challenge the body further, or used as an accessory movement to heavy lifts such as the deadlift. The dumbbell suitcase carry is a unique exercise that engages the core in a different way than other traditional exercises. Unlike the traditional farmer’s carry, which utilizes two dumbbells, this exercise only requires one. This single dumbbell provides a considerable challenge to the abdominal muscles, making it an effective tool for strengthening the core. The versatility of the dumbbell suitcase carry is what makes it so beneficial. It can be used as a finisher to any workout, a challenging element in a fat-loss circuit, or as an accessory movement to heavy lifts. This exercise can be adapted to suit the needs of any fitness level, making it a great choice for athletes of all abilities. The dumbbell suitcase carry is an excellent way to strengthen the core muscles and challenge the body. It is a simple exercise that requires minimal equipment and can be used to enhance any workout. To get the most out of this exercise, it is important to maintain good form and focus on engaging the core muscles throughout the movement. With consistent practice, the dumbbell suitcase carry can be an effective tool for developing a strong and healthy body.

1. Select a weight that is challenging to hold, beginning with the weight on the floor next to you. With your feet shoulder-width apart, descend into deadlift position by flexing the knees and hips. You should be looking at a point several feet in front of you to maintain a neutral cervical spine. Your chest should be up and your back arched, with a neutral grip on the dumbbell.
2. Inhale just before picking up the weight. Extend through the hips and knees to deadlift the weight, sticking your opposite hand out to the side to act as a counterweight. This will be your starting position.
3. To perform the exercise, simply walk forward holding the weight at your side. Heavier loads may require some amount of lean to remain upright. At all times maintain proper posture in the spine, keep your arms extended, and keep the shoulder in a neutral position.
4. Walk forward the given distance, executing a turn if needed. When the route is completed return the dumbbell to the ground with a controlled squat. Do not drop the weight.

1. Choose a weight that is challenging but manageable for you.
2. Start in a deadlift position with your feet shoulder-width apart and your knees and hips flexed.
3. Maintain a neutral cervical spine by looking at a point several feet in front of you.
4. Keep your chest up and your back arched.
5. Hold the dumbbell with a neutral grip.
6. Inhale before picking up the weight.
7. Extend through the hips and knees to deadlift the weight.
8. Stick your opposite hand out to the side to act as a counterweight.
9. Walk forward while holding the weight at your side.
10. For heavier loads, lean slightly to remain upright.
11. Maintain proper posture in the spine throughout the exercise.
12. Keep your arms extended and your shoulder in a neutral position.
13. Complete the designated distance or route.
14. If needed, execute a turn while walking.
15. Return the dumbbell to the ground with a controlled squat, avoiding dropping the weight.

One way to incorporate the dumbbell suitcase carry into workouts is to use it as a finisher. After completing your main strength training exercises, you can perform a few sets of the dumbbell suitcase carry to challenge your grip, core, and upper body muscles. Start with a weight that is challenging to hold and walk forward while holding the dumbbell at your side. Maintain proper posture and engage your core throughout the movement. Walk for a given distance, executing a turn if needed, and then return the dumbbell to the ground with a controlled squat. Another way to incorporate this exercise is to include it in a fat-loss circuit. Create a circuit that includes various exercises targeting different muscle groups, and add the dumbbell suitcase carry as one of the exercises. This will provide a serious cardiovascular challenge and help with calorie-burning. You can adjust the weight and distance based on your fitness level and gradually increase the intensity as you progress. Additionally, the dumbbell suitcase carry can be used as an accessory movement to heavy lifts like the deadlift. After completing your heavy deadlift sets, perform a few sets of the dumbbell suitcase carry to further challenge your core and grip strength. This exercise will help improve your muscular coordination and mental toughness, in addition to building strength and muscle. Overall, the dumbbell suitcase carry is a versatile exercise that can be incorporated into various workout routines. Whether you use it as a finisher, in a fat-loss circuit, or as an accessory movement, this exercise will strengthen