Suitcase Carry (Barbell)

A loaded carry exercise where you hold a barbell at one side, challenging lateral core stability and forearms strength.

Instructions

1. Stand upright with feet hip-width apart next to a barbell or loaded barbell sleeve positioned vertically.
2. Bend down and grip the barbell with one hand using either an overhand or neutral grip.
3. Lift the barbell by extending your hips and knees, holding the weight at your side.
4. Maintain an upright posture with your shoulders level and core engaged.
5. Resist lateral bending; keep your torso upright and stable despite the unilateral load.
6. Walk forward for the prescribed distance while maintaining proper posture.
7. Return the barbell to the ground or switch to the other hand for equal distance.
8. Perform equal work on both sides for balanced development.

Tips

• This exercise builds tremendous lateral stability and core strength.
• Your core must work hard to resist lateral flexion from the unilateral load.
• Maintain level shoulders throughout; avoid leaning toward the loaded side.
• Keep your posture upright; treat this as a strength exercise, not just a carry.
• Perform equal distance on both sides for balanced core development.
• This exercise translates well to real-world strength and single-arm carrying ability.