Barbell Suitcase Carry

Key Takeaways

If you’re looking for a unique, total-body workout, the Barbell Suitcase Carry exercise could just be what you need. Not only does it target your abs, glutes, and biceps, but it also promotes improved posture and grip strength. And, guess what? You don’t need to be a gym pro to perform this exercise. In this engaging guide, you’ll find easy-to-follow steps formatted for the gym newbie. So let’s get into it!

Barbell Suitcase Carry: An Understanding

When you hear Barbell Suitcase Carry, you probably wonder: what’s that? Well, it’s an exercise that will have you moving weights in one hand, almost like carrying a suitcase. Easy, right? Now, let’s dive into the details.

Step-by-Step Guide:

  1. Stand upright with your feet shoulder-width apart.
  2. Bend your knees slightly and pick up a barbell with one hand.
  3. Hold the barbell at your side in the same manner you would carry a suitcase.
  4. Walk in a straight path for several feet, keeping your shoulders level and spine straight.
  5. Now, switch hands and repeat!

Valuable Tips about Barbell Suitcase Carry

  1. Start with a light weight if you’re new to this exercise.
  2. Always maintain a sturdy grip on the barbell to avoid dropping it.
  3. Try to keep your shoulder level with the other to maintain balance and engage your core.
  4. Always keep your gaze forward and don’t curve your back when lifting.
  5. A slow, controlled move with the Barbell Suitcase Hold has a better effect than fast and rushed ones.

Business Context: Fitness Club

To appeal to clients seeking variety in workout routine, fitness clubs can introduce the Barbell Suitcase Carry exercise. Supplementing this exercise with the similarly beneficial Bench Tricep Extension gives gym-goers an all-encompassing workout experience. Informing clients about the diverse muscle areas the Barbell Suitcase Carry targets can boost their interest in trying out the routine.


Why is the Barbell Suitcase Carry a total body workout?

It targets not only your individual muscles but also your overall body alignment and balance.

Is the Barbell Suitcase Carry suitable for beginners?

Absolutely! Only make sure to start with a weight you can handle easily.

What is the Barbell Suitcase Hold?

It’s a variation of the Barbell Suitcase Carry where you hold the barbell at your side without moving.

Which muscles are primarily targeted in the Barbell Suitcase Carry?

    The exercise mainly targets the abs, glutes, and biceps, but it also challenges various stabilizing muscles throughout the body.

    How can the Barbell Suitcase Carry help in improving grip strength?

      By holding and carrying the weight of the barbell in one hand, the muscles in the hand, fingers, and forearm are actively engaged, enhancing grip strength over time.

      Is it necessary to switch hands while performing the exercise?

        Yes, switching hands ensures balanced muscle development on both sides of the body and avoids overworking one arm.

        How does this exercise promote better posture?

          The Barbell Suitcase Carry requires you to maintain an upright stance, level shoulders, and a straight spine while walking, which reinforces good posture habits.

          What should I be cautious of if I have back issues?

            If you have back problems, it’s vital to start with a lighter weight and ensure you maintain a straight spine during the exercise. Always consult with a physician or fitness professional before starting any new exercise regimen.

            Can I combine the Barbell Suitcase Carry with other exercises for a circuit workout?

              Absolutely! Combining the Barbell Suitcase Carry with exercises like squats, lunges, or the Bench Tricep Extension can create a comprehensive circuit workout.

              How often should I incorporate the Barbell Suitcase Carry into my routine?

                For beginners, once or twice a week is a good start. As you become more accustomed to the exercise, you can gradually increase the frequency, ensuring you allow adequate recovery time for your muscles.

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