Suitcase Carry (Trap Bar)

A loaded carry exercise where one handle of the trap bar is held, creating an anti-lateral flexion challenge that strengthens the core and stabilizers.

Instructions

1. Load the trap bar and position it on the floor beside you
2. Stand tall and grip one handle of the trap bar firmly with a neutral grip
3. Brace your core and maintain an upright posture
4. Keep your shoulders level and resist the urge to lean toward the loaded side
5. Walk forward in a controlled manner, maintaining alignment and core tension
6. Move the desired distance without rotating your torso or dropping your shoulder
7. Set the bar down carefully
8. Repeat on the opposite side for equal volume

Tips

• This exercise builds unilateral anti-rotation strength crucial for spinal stability
• Maintain a neutral spine and resist lateral flexion throughout the carry
• Engage your core strongly to prevent side bending toward the loaded side
• Start with moderate weight to focus on proper alignment before progressing
• The trap bar’s shape makes it easier to grip than a dumbbell suitcase carry
• Keep your gaze forward and shoulders packed back for optimal posture