WhatWorksWhat.
Obliques

Suitcase Carry

Off-side obliques burning by step 20.

Complexity · Lowstabilitybeginner+Dumbbells
  • Abs
  • Forearms
  • Glutes
  • Obliques
  • Obliques - Obliques
  • Traps
  • Obliques

PrimarySecondary

What it hits

Parts of the target muscle.

  • Obliques

    Hit

    Twist, side-bend, anti-rotation.

The movement

Get it right, not roughly right.

Optimal form

0:34· Runna

Farmer's Carry Tutorial - Proper Form and Technique

Mid-stride

Mid-stride (other side)

Heavy dumbbell in ONE hand at the side. Stand tall, chest up - fight the lean toward the loaded side with the off-side obliques. Walk slowly for distance or time.

Common mistakes

  • Leaning toward the load - defeats the entire purpose.
  • Holding the breath.

Where you should feel it

Off-side obliques burning by step 20.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains obliques. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Kettlebell suitcase carry

    Kettlebell instead.

    100% on target

    On target

    Same target, minor adjustment.

  • Overhead suitcase carry

    Hold one weight overhead.

    95% on target

    On target

    Adds shoulder stability.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes

Coach note

Better anti-lateral-flexion training than any side-bend isolation move.