Single Arm Barbell Suitcase Carry

Instructions for proper form

Begin by standing upright with your feet shoulder-width apart. Hold a barbell in one hand with a neutral grip, allowing it to rest near your side, mimicking a suitcase grip. Engage your core and keep your shoulder back and down. Walk forward at a steady pace, maintaining an upright posture, ensuring that your torso remains straight and does not lean to the side with the weight. Keep your arm straight but not locked, with your wrist in a neutral position. Aim for a natural walking gait while being mindful of your balance and control.

Common mistakes to avoid

Avoid leaning to the side of the weighted arm, as this can lead to improper spinal alignment. Do not round your shoulders forward; keep your chest proud. Avoid swinging the barbell or using momentum to walk; keep the movement controlled. When setting down the barbell, do not drop it; place it down carefully to prevent injury.

Benefits

Specific benefits of the exercise

The Single Arm Barbell Suitcase Carry specifically develops grip strength, enhances core stability, and improves overall functional strength as it engages multiple muscle groups including the forearms, shoulders, and core. It also trains lateral stability and minimizes imbalances between sides.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see improvements in grip strength and increased stability through the core over a span of 6-8 weeks. Enhanced forearm strength should become noticeable within this timeframe as well..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to improve their overall body strength, athletes focused on functional training, or individuals wanting to enhance their grip strength for various sports and daily activities. It can benefit those who work in professions that require manual labor.

Scientific studies supporting its effectiveness

Research indicates that loaded carries, like the suitcase carry, improve grip strength and stability due to their requirement for core engagement and muscular endurance. A study published in the Journal of Strength and Conditioning Research shows that loaded carries can enhance performance in other strength-based exercises as well.

Variations

Beginner modifications

For beginners, start with a lighter weight or use a dumbbell instead of a barbell for better control. Limit the distance you walk initially, focusing instead on form and movement quality rather than load.

Advanced progressions

For advanced trainers, try increasing the weight significantly or adding a twist to the carry by incorporating a rotation with your torso while walking. You can also perform this exercise on an unstable surface, like a balance pad, to further engage your core.

Integrations

Complementary exercises

Integrate this exercise with planks, farmer’s walks, or deadlifts, as they all promote core strength and grip stability. Pairing with unilateral overhead presses can also enhance shoulder stability.

Super set recommendations

Consider supersetting the suitcase carry with a core-focused exercise like side planks, or a shoulder stability exercise like single-arm dumbbell rows, to maximize muscular engagement throughout your workout.

Sample workout routines

A sample workout could include: 3 sets of Single Arm Barbell Suitcase Carries (40 yards), followed by 3 sets of push-ups, and finishing with 3 sets of goblet squats. Focus on maintaining good form throughout each set.

Exercise combinations

Combine with exercises such as kettlebell swings, bent-over rows, or walking lunges to create a balanced workout targeting both upper and lower body strength.

Best time to do this exercise in your workout

Incorporate the Single Arm Barbell Suitcase Carry towards the end of your workout after major compound lifts. It can serve as a great finisher or accessory exercise focusing on grip and core strength.