Barbell Suitcase Carry 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Barbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Suitcase Carry is an effective full-body exercise primarily targeting the forearms while also engaging several secondary muscle groups, including the abs, hamstrings, lower back, quads, shoulders, traps, and upper back. This exercise involves walking while holding a barbell in one hand, forcing the body to stabilize and resist lateral movement, which strengthens grip and improves overall core stability. It also promotes muscle endurance and helps develop unilateral strength by challenging the body to maintain balance while carrying the weight. The Barbell Suitcase Carry requires a barbell as the main piece of equipment, making it a great addition to strength and conditioning routines.
How to Perform
Begin by loading the barbell with the desired weight and position it on the floor beside you.
Stand next to the barbell with your body facing perpendicular to it.
Secure a firm grip on the bar with a neutral hand position (palms facing inward).
Engage your core and ensure your shoulders are set back and down for stability.
Lift the barbell and hold it by your side with your arm fully extended.
Walk forward while maintaining an upright posture and steady grip, focusing on controlling the movement.
Continue walking for a set distance or time, ensuring that your body remains balanced and the weight does not cause any swinging or tilting.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Before lifting, take a deep breath to engage your core and establish proper shoulder alignment. The weight will naturally pull your shoulders down, so it's crucial to position them correctly before beginning the lift.
If you're using a one-sided variation, make sure you don’t lean to the side holding the barbell, maintaining a balanced posture throughout.
Slightly shrug the shoulder holding the barbell, just enough to counteract the downward pull without raising it beyond a neutral position.
Walk with a controlled, heel-to-toe stride, focusing on smooth and steady steps.
Keep the barbell stable and avoid letting it cause you to lean forward or overextend your body.
Breathe steadily throughout the movement, remembering that your breathing should not be relied upon for spinal support—your core should provide that stability.
How Not to Perform
Avoid Rounding Your Shoulders: Do not allow your shoulders to slump forward or round during the exercise. This can place unnecessary strain on your lower back and reduce the effectiveness of the exercise. Focus on keeping your shoulders engaged and set in a stable position throughout the movement.
Don’t Overload the Barbell: Using too much weight can compromise your form, leading to poor posture and increased risk of injury. Choose a weight that allows you to perform the exercise with proper technique while still challenging your muscles.
Don’t Lean to One Side: If you're performing a unilateral variation, avoid leaning toward the side holding the barbell. This will reduce the engagement of your core and cause unnecessary strain on your spine. Keep your body upright and balanced throughout the movement.
Don’t Swing the Weight: Avoid letting the barbell swing or shift from side to side as you walk. This not only wastes energy but also takes the focus off the target muscles. Maintain a controlled grip and keep the barbell steady by using your forearms and core to stabilize the weight.
Don’t Hold Your Breath: Holding your breath while carrying the weight can lead to unnecessary tension and limit your endurance. Keep breathing steadily to ensure proper oxygen flow and maintain stability in your core and spine.
Avoid Overextending Your Back: Do not let your lower back arch excessively or lean too far forward while walking. This can lead to spinal misalignment and increase the risk of injury. Focus on maintaining a neutral spine and controlled movements.
Don’t Use Momentum: Avoid relying on momentum to carry the weight. Swinging or jerking the barbell to help you walk faster wastes energy and reduces the engagement of your target muscles. Take slow, deliberate steps to ensure full muscle activation.
Don’t Drop Your Head: Keep your head aligned with your spine throughout the exercise. Dropping your head can cause tension in your neck and throw off your balance. Look straight ahead, maintaining a neutral head position to help stabilize your posture.
Don’t Neglect Core Engagement: Failing to engage your core can lead to instability and improper posture. Make sure your core is activated to support your spine and prevent leaning or twisting while carrying the barbell.
Avoid Focusing Only on Grip Strength: While your grip is important, don’t let it dominate your focus. Remember that the goal is to engage multiple muscle groups, including your forearms, shoulders, and core. Don’t sacrifice form for grip strength alone.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
