In other words, if performing an overhead plus rack carry, the overhead bell should be lighter than the rack carry.

The suitcase carry can be done with a dumbbell, kettlebell or, for a real challenge, a barbell. Among my favorites are a barbell overhead carry, a barbell zercher carry, and a 1-arm barbell suitcase carry. It's perfect for the hardcore athletes that travel with their barbell to the everyday gym that wants to protect their barbell from the outside elements.

As with the suitcase carry, you want to stay upright so you can hit your core and shoulder stabilizers with an usual challenge. This exercise can be done as a workout all its own or performed with a combination of other exercises such as deadlifts and squats.

The barbell suitcase carry is a far better alternative to side bends because it imposes actual "usable" resistance, and it trains the obliques in the same way they function – …

More and more gyms are stocking a wide variety of kettlebells these days as well, which is great news if you want a simple way to increase your strength and build muscle without busting out the barbell.


The barbell suitcase carry gets its name because when you perform the exercise you hold the barbell like you would hold a suitcase.

The barbell suitcase carry is a variation of the farmer’s carry and an exercise used to strengthen the muscles of the core and forearms. 1-arm barbell suitcase carry > dumbbell side bends⁣ ⁣ In my opinion, dumbbell side bends are a pretty stupid exercise. Fits on most 2" Olympic barbells - 15kg or 20kg just choose your bar size.

Overhead carry Hold a weight plate, pair of dumbbells, barbell, sandbag, or anything else overhead with both hands. Walk for the same distance or time with the other side loaded.

Regular overhead barbell carries are challenging enough, but when you add in weights hanging from bands, the instability and variability of load escalates, creating an exercise that has carryover for any goal, especially those in need of shoulder rehab. #6 Suitcase Carry You will find it is best to have the lighter bell higher than the heavier one . Suitcase Carry. Each offers a totally different advantage.

Loaded carries (and the unlimited variations) are among the best total body strength, core stabilization, and “Game-Changing” movements you can do to gain muscle, get stronger, and move better.

Hold a weight—dumbbell, kettlebell, or an actual suitcase—on one side.

The dumbbell suitcase carry gets its name because the way one holds the dumbbell while performing the exercise is reminiscent of the way one carries a suitcase.



Barbell Carry Bags.

The barbell suitcase carry is a far better alternative to side bends because it imposes actual "usable" resistance, and it trains the obliques in the same way they function – …
You could either go heavy (24-32kg for women and 36-44kg for men) for a short distance (up to 40 meters) for 2-3 sets or keep it to 1-2 sets with a medium weight for 50-100 meters.