Barbell Suitcase Carry

The Barbell Suitcase Carry is a challenging yet effective exercise that targets multiple muscle groups, including the core, shoulders, grip, and hips. This exercise is performed by holding a barbell with one hand, mimicking the motion of carrying a heavy suitcase. It is a great exercise for improving overall strength, stability, and functional fitness. The primary focus of the Barbell Suitcase Carry is to strengthen the core muscles, particularly the obliques. By holding a heavy load on one side of the body, the core muscles are engaged to stabilize the spine and prevent any lateral flexion or rotation. This exercise helps to improve posture and reduce the risk of lower back pain. Additionally, the Suitcase Carry challenges the grip strength as well. As you hold the barbell with one hand, your forearm muscles and grip strength are engaged to maintain a firm grip throughout the exercise. This is beneficial for activities that require grasping, such as carrying groceries or lifting heavy objects. Furthermore, the Barbell Suitcase Carry also works the shoulders and hips. As you walk or perform lunges while holding the weight, the shoulders are engaged to stabilize the weight overhead. The hips are also involved to provide stability and generate power during the movement. Incorporating the Barbell Suitcase Carry into your workout routine can add variety and intensity. It is an exercise that can be performed at home or in the gym, making it accessible for all fitness levels. Remember to start with a lighter weight and gradually increase the load as your strength and confidence progress. Stay tuned for more exercise tips and variations to spice up your training routine.

Instructions

• Start by standing next to a loaded barbell placed on the ground.
• Hinge at the hips and knees to grip the barbell with one hand, using an overhand grip.
• Ensure your shoulders are pulled back and down, and your core is engaged.
• Stand up straight while gripping the barbell with your hand, maintaining a neutral spine.
• Slowly begin walking forward while maintaining a tight grip on the barbell.
• Keep your chest up and your shoulders square as you walk, focusing on stability.
• Continue to walk for a desired distance, keeping your core engaged and avoiding any excessive leaning.
• After completing the distance, carefully lower the barbell back to the ground, maintaining proper form.
• Rest and repeat with the other hand.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability.
• Keep your shoulders down and back for proper posture.
• Start with lighter weights and gradually increase the load to challenge your muscles.
• Maintain a neutral spine position to prevent any strain on your lower back.
• Focus on keeping your body upright and avoid leaning to the side.
• Keep a relaxed grip on the barbell to prevent unnecessary tension in your forearm muscles.
• Control your breathing by exhaling as you lift the weight and inhaling as you lower it.
• Perform the exercise in both directions to work your muscles evenly.
• Ensure that your steps are smooth and controlled to maintain balance and control.
• Listen to your body and take breaks when needed to avoid overexertion or injury.