Barbell Suitcase Carry
Description
The barbell suitcase carry holds a barbell in one hand at your side (like a suitcase) and walks for distance. The asymmetric load creates extreme anti-lateral flexion demand on the core. The barbell's length makes balancing it more challenging than a dumbbell suitcase carry.
Equipment Required
Barbell Suitcase Carry Instructions
- Stand next to a loaded barbell on the floor. Grip the center of the bar with one hand.
- Deadlift the bar up. Stand tall — do not lean to the loaded side.
- Brace your core hard. Maintain perfectly upright posture.
- Walk forward with controlled strides.
- Keep the bar level — it will want to tilt. Grip and forearm demand is extreme.
- Walk for the desired distance, then switch hands.
- The bar’s length makes balancing harder than dumbbells.
- Use moderate weight. Start light.
Barbell Suitcase Carry Form & Visual
Barbell Suitcase Carry Benefits
- Extreme anti-lateral flexion core demand
- Builds grip and forearm strength
- Barbell balance challenge adds difficulty
- Develops oblique strength
- Unique loaded carry variation
- Builds real-world carrying strength
Barbell Suitcase Carry Muscles Worked
- Obliques (heavy anti-lateral flexion)
- Forearms and grip (extreme)
- Quadratus lumborum
- Core (stabilizer)
- Trapezius
Barbell Suitcase Carry Variations & Alternatives
- Farmer’s Walk (bilateral)
- KB Overhead Carry
- Dumbbell Suitcase Carry
- KB Suitcase Carry
- Barbell Zercher Carry
