Exercise guide
Barbell Suitcase Carry
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
The Barbell Suitcase Carry is a powerful unilateral movement that builds exceptional core stability and grip strength by forcing the obliques and glutes to resist lateral flexion. Using a long barbell increases the stability demand significantly compared to a dumbbell, as you must prevent the bar from tilting or oscillating while walking.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Equipment
Setup
- Position yourself alongside a loaded barbell, standing with your feet hip-width apart.
- Hinge at the hips and grip the exact center of the barbell with one hand using a firm overhand grip.
- Engage your core and deadlift the barbell to a standing position, keeping it at your side like a suitcase.
- Ensure your shoulders are level and your spine is neutral before starting.
How to do it
- Take slow, deliberate steps forward while maintaining a tall, upright posture.
- Exhale rhythmically to maintain high intra-abdominal pressure and core rigidity.
- Walk for the designated distance or time, focusing on keeping the barbell perfectly horizontal.
- 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.
Related exercises
- Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius