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Barbell Suitcase Carry
Unilateral loaded carry walking with a barbell in one hand, targeting obliques, grip, and stabilizers to build core anti-lateral flexion strength, balance, and functional stability.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs, Forearms
Secondary Muscles
Shoulders, Glutes, Quads, Hamstrings, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis
Forearms
8/10Flexors
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Shoulders
5/10Anterior Delts
Glutes
4/10Glute Max
Quads
4/10Hamstrings
4/10Calves
3/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Allow recovery between sides
How to Perform
Load barbell with weight plates. Stand beside center of barbell with feet shoulder-width apart, hinge at hips to grip center with one hand.
- Brace core and drive through heels to stand tall, barbell hanging at side.
- Keep shoulders level and hips neutral, resist leaning.
- Walk forward with controlled heel-toe steps for set distance.
- Maintain upright posture without swinging weight.
- Hinge at hips and bend knees to lower barbell controlled.
- Switch sides and repeat.
Coaching Tips
Form Cues
- Shoulders packed down
- Core braced tight
- Steps short and stable
- Hips level
- Grip firm
- Eyes forward
Breathing
Inhale and exhale steadily while walking; brace core continuously to stabilize spine.
Tempo
2-0-1
Range of Motion
Walk 20-30 meters per side or 30-60 seconds, torso upright with no lateral tilt.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back pain
- Use flat surface to prevent trips
- Ensure grip is secure to avoid dropping
- Consult doctor for pregnancy or spinal issues
- Keep space clear of obstacles
Spotting
No spotter needed; perform in open area with safeties like plates under barbell if needed.
Common Mistakes
- Leaning to unweighted side
- Shrugging weighted shoulder
- Swinging barbell
- Rushing steps
- Poor core engagement
- Uneven hip tilt
When to Avoid
- Acute lower back injury
- Shoulder instability
- Recent hernia
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder depression control
- Ankle stability for walking
Build Up First
- Master basic deadlift hinge
- Develop grip strength
- Core bracing competency
Also known as
Single-Arm Barbell Carry, One-Handed Barbell Walk, Barbell Side Carry
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