Barbell Suitcase Carry

The Barbell Suitcase Carry builds incredible core stability, grip strength, and unilateral lower body control. Walk with a heavy barbell in one hand.

IntermediateThighs Barbell

Movement: Compound
Force: Static
Per set: 1 min
Rest: 2 min

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Variations of Barbell Suitcase Carry

Compound

Barbell Overhead Carry

Thighs · Barbell

Intermediate

Compound

Barbell Zercher Carry

Thighs · Barbell

Intermediate

Description

The Barbell Suitcase Carry is a strength exercise that targets the core, grip, and lower body. The movement involves carrying a barbell in one hand, similar to a suitcase, while maintaining an upright posture.

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How to do Barbell Suitcase Carry

01
Setup
Stand tall with a barbell placed on the floor beside one foot, centered with your midfoot.
02
Setup
Hinge at your hips and slightly bend your knees to grab the barbell with an overhand grip, ensuring your shoulder is directly above your hand.
03
Stand up by extending your hips and knees, lifting the barbell off the floor. Brace your core tightly, pull your shoulder blade down and back, and maintain a perfectly upright posture, resisting any lean to the side.
04
Take small, controlled steps forward, keeping your gaze straight ahead and your shoulders level, avoiding any lateral flexion of your torso.
05
Walk for the prescribed distance or duration, then carefully hinge at your hips and bend your knees to lower the barbell back to the floor with control.
06
Switch the barbell to your other hand and repeat the carry for the same distance or duration.

Tips

Maintain a neutral spine: Actively brace your core as if preparing for a punch to prevent your torso from leaning towards the unweighted side.
Engage your lats: Pull your shoulder blade down and back on the side holding the barbell to create a stable shelf and prevent shoulder shrugging.
Control your steps: Focus on slow, deliberate steps rather than rushing, which allows for better control and core engagement.
Keep your gaze fixed: Look straight ahead at a fixed point to help maintain balance and an upright head and neck position.

Common mistakes

Leaning to the side: Avoid excessive lateral flexion of your torso towards the unweighted side by actively bracing your obliques and maintaining a rigid core.
Shrugging the shoulder: Prevent your shoulder from shrugging up towards your ear by actively depressing and retracting the scapula on the loaded side.
Losing grip prematurely: Improve your grip strength by using chalk or incorporating dedicated grip exercises to ensure you can complete the set without dropping the barbell.

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Questions

Is Barbell Suitcase Carry good for beginners?

Barbell Suitcase Carry is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Suitcase Carry?

You need Barbell to perform Barbell Suitcase Carry. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Suitcase Carry?

Maintain a neutral spine: Actively brace your core as if preparing for a punch to prevent your torso from leaning towards the unweighted side. Engage your lats: Pull your shoulder blade down and back on the side holding the barbell to create a stable shelf and prevent shoulder shrugging. Control your steps: Focus on slow, deliberate steps rather than rushing, which allows for better control and core engagement. Keep your gaze fixed: Look straight ahead at a fixed point to help maintain balance and an upright head and neck position.

What are common mistakes when doing Barbell Suitcase Carry?

Leaning to the side: Avoid excessive lateral flexion of your torso towards the unweighted side by actively bracing your obliques and maintaining a rigid core. Shrugging the shoulder: Prevent your shoulder from shrugging up towards your ear by actively depressing and retracting the scapula on the loaded side. Losing grip prematurely: Improve your grip strength by using chalk or incorporating dedicated grip exercises to ensure you can complete the set without dropping the barbell.