Suitcase Marching: The Space-Saving Core Exercise You Need in Your Routine

Looking to improve your core strength and love doing loaded carries? Suitcase Marching allows you to get all the benefits of traditional carries without needing all the space to move.

Watch the video below on how to maximize this exercise.

What Is Suitcase Marching?

Suitcase marching is an innovative variation of the traditional suitcase carry that delivers powerful core benefits without requiring a large training space. This makes it perfect for busy gyms, home workouts, or winter training when outdoor options are limited.

The exercise targets your obliques, improves stability, and enhances grip strength while requiring minimal equipment—just a kettlebell or dumbbell and enough space to march in place.

Equipment Needed

• Kettlebell (preferred for added challenge)
• Or a dumbbell
• Small space to march in place

Proper Form and Technique

1. Starting Position: Hold a kettlebell or dumbbell in one hand, positioned naturally by your side as if carrying a suitcase.
2. Posture: Stand tall with shoulders level and core engaged. You should immediately feel activation in the obliques on the opposite side of your body from the weight.
3. Movement: Begin marching in place, lifting your knees to a comfortable height while maintaining a rigid, stable torso.
4. Focus: Concentrate on preventing the weight from pulling your body out of alignment. Your shoulders should remain level, and your spine neutral throughout the movement.
5. Breathing: Maintain consistent breathing while keeping your core braced against the lateral load.

Benefits of Suitcase Marching

1. Targeted Core Activation

Unlike many core exercises that primarily work the rectus abdominis (six-pack muscles), suitcase marching intensely activates your obliques. When holding the weight in your right hand, you’ll feel your left obliques engage powerfully, and vice versa.

2. Improved Stability and Balance

The marching motion creates a dynamic stability challenge as you alternate between single-leg support. This builds functional core strength that translates to better performance in daily activities and other exercises.

3. Enhanced Grip Strength

Supporting heavy weight in one hand for extended periods significantly improves your grip endurance—a commonly overlooked aspect of fitness that affects performance in many other exercises.

4. Space Efficiency

The ability to perform this exercise in a small footprint makes it ideal for home gyms, apartment workouts, or crowded commercial gym floors.

5. Extended Time Under Tension

Compared to walking carries, marching allows for longer time spent on each supporting leg, increasing the balance challenge and intensity of the exercise.

How to Program Suitcase Marching in Your Workout

As a Warm-Up

Perform 1-2 sets of 30 seconds per side before compound lifts like squats or deadlifts to activate your core and prepare your body for heavy loading.

As Core Training

Include 3-4 sets of 30-60 seconds per side as part of your dedicated core or abdominal routine for comprehensive trunk development.

Within Conditioning Circuits

Incorporate as a station in circuit training for 20-60 seconds per side. This serves as “active recovery” while still providing meaningful work between more intensive exercises like kettlebell swings or slams.

Recommended Loading and Duration

• Load: Use the heaviest weight you can maintain proper form with for the duration
• Duration: 30-60 seconds per side is optimal
• Minimum Effective Time: At least 20 seconds per side to challenge stability effectively
• Rest: Match work time or slightly less between sides

Programming Examples

Beginner Core Circuit

• Plank: 30 seconds
• Suitcase Marching: 30 seconds each side
• Bird Dogs: 10 per side
• Rest 60 seconds, repeat 3 times

Intermediate Warm-Up

• Hip Mobility Drill: 2 minutes
• Suitcase Marching: 45 seconds each side
• Bodyweight Squats: 15 reps
• Repeat once before main lifts

Advanced Conditioning Finisher

• Kettlebell Swings: 20 reps
• Suitcase Marching: 45 seconds right side
• Suitcase Marching: 45 seconds left side
• Battle Rope Slams: 30 seconds
• Rest 60 seconds, repeat 4 times

Common Mistakes to Avoid

• Leaning toward the weighted side: Focus on keeping your torso perfectly upright
• Rushing the march: Control is more important than speed
• Using too light weight: Challenge yourself with appropriate loading
• Holding your breath: Maintain consistent breathing throughout
• Insufficient duration: Allow enough time (20+ seconds) for the stability challenge to become effective

Final Thoughts

Suitcase marching delivers exceptional core strengthening benefits while requiring minimal space and equipment. Whether you’re dealing with limited gym space, bad weather, or just looking for an effective oblique exercise, this movement deserves a place in your training program.

The versatility of suitcase marching makes it valuable for warm-ups, dedicated core training, or as part of conditioning circuits. As with any exercise, focus on quality movement patterns before increasing load, and you’ll reap the full stability and strength benefits this exercise has to offer.