Trap Bar Suitcase Carry

Instructions for proper form

1. Stand in the center of a trap bar with feet shoulder-width apart. 2. Bend your knees and hinge at the hips to grasp the handles with a neutral grip. 3. Keep your back straight, core engaged, and shoulders retracted as you lift the trap bar off the ground. 4. Stand up straight with the trap bar at your sides, keeping your arms straight. 5. Begin walking forward with controlled strides while maintaining a neutral spine. 6. Focus on balance and stability by engaging your core and avoiding excessive swaying. 7. Walk for a designated distance or time before placing the bar down safely.

Common mistakes to avoid

1. Rounding the back while lifting the bar. 2. Allowing the shoulders to sag forward. 3. Taking excessively long strides which can compromise stability. 4. Failing to engage the core, leading to back strain. 5. Not maintaining a neutral wrist position while carrying the bar.

Benefits

Specific benefits of the exercise

1. Improved grip strength and forearm development due to sustained load. 2. Enhanced core stability and balance through the nature of carrying weights. 3. Full body engagement, promoting overall functional strength.

Expected results and timeframe

With consistent practice, you can expect noticeable improvements in grip strength and core stability within 4 to 6 weeks. Full body strength and endurance improvements may take around 8 to 12 weeks..

Who this exercise is best for

This exercise is ideal for intermediate to advanced lifters looking to enhance grip strength, build forearm muscle, improve overall body stability, and functional strength.

Scientific studies supporting its effectiveness

Studies have shown that loaded carries increase muscular endurance and improve grip strength, significantly enhancing performance in various athletic endeavors (as referenced in the Journal of Strength and Conditioning Research).

Variations

Beginner modifications

For beginners, it’s recommended to perform the carry with lighter loads or to use a standard dumbbell carry to master the form before progressing to the trap bar.

Advanced progressions

Advanced variations include increasing the load, incorporating a staggered stance during the carry, or performing the carry over uneven terrain to challenge stability.

Integrations

Complementary exercises

Complementary exercises include Farmer’s Walks, Dumbbell Side Bends, and Deadlifts, which can collectively enhance grip strength, core stability, and overall strength.

Super set recommendations

Consider supersetting with exercises like Pull-Ups or Bent Over Rows for synergistic benefits to grip and upper body strength. Pair the Trap Bar Suitcase Carry with core-focused movements like Planks or Russian Twists.

Sample workout routines

A sample routine could include: 1. Trap Bar Suitcase Carry (3 sets x 30 seconds), 2. Farmer’s Walk (3 sets x 30 seconds), 3. Plank (3 sets x 1 minute), with adequate rest in between exercises.

Exercise combinations

Combine this exercise with other full body lifts (like Squats or Deadlifts) and core exercises (like Medicine Ball Slams) to maximize workout efficiency.

Best time to do this exercise in your workout

The Trap Bar Suitcase Carry is best performed towards the end of your workout, ideally following strength training exercises due to its compound nature, which can exhaust the muscles worked earlier.