Barbell Suitcase Carry

Muscles worked

Setup

1. Position yourself alongside a loaded barbell, standing with your feet hip-width apart.
2. Hinge at the hips and grip the exact center of the barbell with one hand using a firm overhand grip.
3. Engage your core and deadlift the barbell to a standing position, keeping it at your side like a suitcase.
4. Ensure your shoulders are level and your spine is neutral before starting.

How to do it

1. Take slow, deliberate steps forward while maintaining a tall, upright posture.
2. Exhale rhythmically to maintain high intra-abdominal pressure and core rigidity.
3. Walk for the designated distance or time, focusing on keeping the barbell perfectly horizontal.
4. Stop, carefully lower the bar by hinging at the hips, and repeat on the opposite side.

Form checklist

• Keep your shoulders square; do not let the weight pull your shoulder down or tilt your torso.
• Avoid resting the barbell against your leg; keep a small gap between the bar and your thigh.
• Maintain a tight, crushing grip to prevent the long bar from tipping forward or backward.
• Keep your gaze forward and chin tucked to ensure a neutral cervical spine.

Pro tips

• Imagine you are being pulled upward by a string on your head to maximize spinal decompression and core engagement.
• Squeeze the glute of the weighted side with every step to provide a stable base for the pelvis.
• If the bar oscillates too much, slow down your pace to regain control of the momentum.

Make it harder

• Increase the challenge by using a thicker axle bar or adding 'fat grips' to test your forearm endurance.
• Perform the carry on an incline or uneven surface to further tax your stabilizing muscles.

Frequently asked

What muscles does the barbell suitcase carry work?

The barbell suitcase carry primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, obliques, and trapezius as secondary muscles.

What equipment do you need for the barbell suitcase carry?

The barbell suitcase carry uses barbell and weight plate.

Is the barbell suitcase carry good for beginners?

The barbell suitcase carry is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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