I use Norbert's gambit to cheaply exchange large sums (greater than $50k) of Canadian dollars to US dollars. The cost is the bid-ask spread between buying and selling the interlisted stock, and the cost of two brokerage trades. This is worth it if you are exchanging >$20k at once, but would definitely not be worth it if you were simply exchanging a $100 birthday cheque from your Canadian aunt in Winnipeg.
It is cheapest to use a high volume, low bid-ask spread interlisted stock such as Royal Bank. The risk of using a bank stock is price volatility between buying in Toronto and selling on the NYSE.
If you want to avoid the price volatility, there is an ETF company that has an ETF that holds only US dollar cash, which can be bought in Canadian dollars (DLR) and sold in US dollars (DLR-U). With this ETF, you lock in your exchange rate when you buy DLR (with no risk of stock or currency volatility once you've bought), but the ETF company makes its money by having a fixed bid-ask spread of 0.2 for a $10USD (but that is still much better than the currency exchange rate if you simply took your Canadian dollar cheque to your local bank).
details (written for an audience doing it from the Canadian side of the border) are at:
http://www.finiki.org/wiki/Norbert%27s_gambit
http://canadiancouchpotato.com/2013/12/03/norberts-gambit-the-complete-guide/
http://www.moneysense.ca/magazine-archive/norberts-gambit-a-better-way-to-buy-u-s-dollars/
PS
If all this is too much trouble, and you are having difficultly unloading your 5-figure Canadian dollar windfall, you could just endorse the cheque payable to me, and I would be happy to "take care of it" for you!

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