How to do it
- Pick up a heavy kettlebell in one hand and stand tall with the shoulders level.
- Brace your abs and walk in a straight line without leaning away from the load.
- Set it down under control, then repeat on the other side for the same time.
Cues that matter
- Shoulders stay level — the side you are not carrying does the work.
- Take normal-length steps rather than shuffling.
Common mistakes
- Leaning away from the bell to counterbalance it.
- Carrying one side for longer than the other.
Muscles worked
Primary
- Abs & Core
- Obliques
- QL
Also works
- Forearms
- Traps
- Glutes
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Kettlebell Suitcase Carry in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the abs & core with different equipment — for a day the kettlebell is taken, or a gym that does not have one.