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Plate Suitcase Carry
Unilateral loaded carry holding a weight plate in one hand while walking. This exercise targets the obliques, forearms, and core stabilizers to build grip strength and anti-lateral flexion stability.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Forearms
Secondary Muscles
Traps, Shoulders, Glutes, Quads, Hamstrings, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Forearms
10/10Flexors
Abs
7/10Transverse Abdominis
Lower Back
6/10Erector Spinae
Traps
5/10Upper Traps
Shoulders
5/10Anterior Delts
Glutes
4/10Glute Max
Quads
4/10Rectus Femoris
Hamstrings
4/10Biceps Femoris
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
20-40 reps
Rest Between Sets
60-120 seconds • Alternate sides per set
How to Perform
Place a weight plate on the floor beside one foot with feet hip-width apart. Squat down to grasp it firmly by the rim, then stand tall with core braced and shoulders level.
- Squat or hinge at hips to pick up the plate firmly by the rim.
- Stand upright without leaning to the weighted side.
- Engage core and extend free arm for balance if needed.
- Walk forward with small, controlled heel-toe steps.
- Maintain neutral spine and gaze forward throughout.
- After set distance or time, squat to lower the plate safely.
- Switch sides and repeat.
Coaching Tips
Form Cues
- Grip the plate rim
- Stay tall
- No leaning
- Core tight
- Shoulders level
- Small steps
Breathing
Breathe continuously and naturally; brace your core throughout to stabilize the spine.
Tempo
2-0-2
Range of Motion
Walk designated distance or time while keeping torso upright and avoiding any lateral lean; full arm extension hanging by side.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute back pain present
- Use controlled movements to prevent loss of balance
- Do not turn while holding heavy weight
- Consult professional for shoulder or grip issues
- Lower weight safely to protect knees
Spotting
Not recommended; choose appropriate weight and use safeties like dropping if balance lost.
Common Mistakes
- Leaning toward weight
- Slouching forward
- Rushing steps
- Losing plate grip
- Twisting torso
- Abrupt lowering
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Weak grip strength
Flexibility Needed
- Adequate hip flexion for squatting
- Shoulder mobility for grip
Build Up First
- Mastery of basic walking posture
- Core bracing competency
- Safe lifting technique
Also known as
Plate Carry, One-Arm Plate Carry, Single-Side Plate Carry
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Kettlebell Suitcase Carry
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Barbell Suitcase Deadlift
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Plate Overhead Carry
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Plate Side Bend
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Plate Static Hold
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