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Barbell Suitcase Carry

Beginner

Equipment

Forearms

Abs

Hamstrings

Lower Back

Quads

Shoulders

Traps

Upper Back

Equipment

Barbell

Exercise Type

Strength

Mechanics

Compound

Force Type

Isometric

The barbell suitcase carry is a unilateral core stability and grip strength exercise. It mimics holding a heavy suitcase on one side and forces the body to resist lateral flexion, making it a powerful anti-lateral flexion movement. It primarily targets the obliques, rectus abdominis, erector spinae, and forearms, with secondary benefits to posture and scapular control.

Key Benefits:

Improves core strength and anti-lateral flexion control
Enhances grip and forearm endurance
Promotes postural alignment and scapular stability
Reinforces shoulder packing under load
Challenges unilateral coordination and balance

Load a barbell and place it on the floor perpendicular to your body.
Stand next to the bar and grip it with one hand using a neutral grip.
Brace your core, inhale, and lift the bar to a standing position while maintaining a neutral spine and squared shoulders.
Begin walking forward slowly, focusing on staying upright and resisting the weight pulling you to one side.
Walk for a specific distance (e.g., 20 meters) or time (e.g., 30 seconds), then switch sides and repeat.

Don’t let the barbell drift or swing—control it with a tight grip and active shoulder.
Keep your core braced to prevent torso leaning or overextension.
Shrug slightly to neutral to offset the downward pull of the bar.
Use a slow, deliberate heel-to-toe walk to maintain stability.
Continue breathing normally—don’t hold your breath or overly rely on intra-abdominal pressure.

💼 The barbell suitcase carry might look simple, but it’s a beast for developing rock-solid core strength and functional stability. Master this carry to bulletproof your midsection and improve total-body control.

Gym Mates