Suitcase Carry (Dumbbell)
Also called Suitcase Carries, Dumbbell Suitcase Carry, DB Suitcase Carry
How to do it
Stand tall holding one dumbbell at your side with the free arm relaxed. Walk the prescribed distance using short controlled steps while keeping your shoulders and hips level and resisting any lean toward or away from the load. Stop, set the dumbbell down safely, and repeat on the other side.
Setup
Stand beside one dumbbell, hinge or squat to pick it up safely, and hold it at your side with a neutral wrist and straight arm. Set your shoulders level, ribs stacked over your pelvis, and feet pointed forward before walking.
Where you should feel it
In the loaded-side grip and forearm, with both obliques and the opposite-side trunk working to keep you upright. If the weight bangs against your leg or your torso leans, reduce the load and shorten your steps.
When to use it
Use for unilateral grip strength, anti-lateral-flexion core work, and loaded walking that exposes side-to-side differences. Program by distance or time and complete equal work on both sides.