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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Suitcase Deadlift
Barbell
Glutes, Hamstrings
Barbell Zercher Carry
Barbell, Squat Rack
Abs, Obliques
Barbell Zercher Deadlift
Barbell, Squat Rack
Quads, Glutes
Barbell Zercher Hold
Barbell, Squat Rack
Abs, Obliques
Barbell Heaving Snatch Balance
Barbell, Squat Rack
Quads, Glutes
Barbell Overhead Carry
Barbell, Squat Rack
Shoulders, Traps
Barbell Ab Rollout
Barbell, Plates
Abs
Barbell Behind Back Forearm Curl
Barbell
Forearms
Barbell Drag Curl
Barbell
Biceps, Forearms
Barbell Push Crunch
Barbell, Decline Bench
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
