Dumbbell Suitcase Carry

Technique

Hold a dumbbell beside one hip and walk a chosen distance with a steady upright posture. Turn with control, return and repeat with the other hand. This follows the ACE exercise description. Choose a manageable weight; a particular nasal-breathing pattern, forced shoulder depression and race-weight loading are not requirements of this instruction.

ACE · Suitcase Carry instruction

Evidence and exercise selection

A suitcase carry uses one weight; a bilateral farmers carry uses two. McGill and colleagues studied both among strongman tasks in three male competitors, recording muscle activity and spinal movement and modelling loads. This describes immediate demands, not proof that one exercise corrects every asymmetry, prevents running sway or produces gains that no bilateral exercise can match.

McGill2009 · strongman biomechanics

HYROX^® context

In HYROX^® Singles 2026/27, the Farmers Carry is 200 m with both kettlebells carried together: 16 kg each for Women Open, 24 kg for Men Open and Women Pro, and 32 kg for Men Pro. The dumbbell suitcase carry is an optional training variation. Those race weights do not establish a minimum weight for a one-arm training exercise.

HYROX^® Singles26/27 · §8.6

FAQ

How heavy should suitcase carries be?

Choose a load and distance suited to your ability and training goal. A shorter distance or lighter dumbbell is an optional coaching adjustment when control deteriorates. Three sets of 25–50 m at race weight or heavier is not a universally validated HYROX^® prescription.

ACSM2026 · individualised resistance training · ACE · Suitcase Carry instruction

How often should I train them?

Fit the exercise into your wider training plan. ACSM recommends individualising resistance training around goals and capacity; it does not prescribe one or two weekly suitcase-carry sessions for every HYROX^® athlete.

ACSM2026 · individualised resistance training

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