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Trap Bar Suitcase Carry

AdvancedStrengthTier T3

You stand the trap bar up on its side, load it with plates, then grip the middle of the bar with one hand and lift it clear of the floor. You walk while keeping your body upright. You repeat with the other hand.

Targets: Shoulder
Muscles: Grip Muscles, Upper Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand the trap bar up on its side and load a plate onto each end.
  • Carry with your right hand first, then repeat with your left hand.
  1. A woman standing tall, gripping the middle of an upright trap bar with one hand, holding it lifted beside her leg.

    Step 1 of 4

    Grip the center of the trap bar with one hand and lift it clear of the floor, keeping your shoulders down and level with each other.

  2. The same woman, now mid-stride, walking forward while carrying the upright trap bar close against her right leg.

    Step 2 of 4

    Walk forward slowly, keeping your upright posture as you carry the bar close against your leg.

  3. The same woman, now at the far end of the walk, the bar lowered to rest against the side of her leg as her body begins to turn around.

    Step 3 of 4

    Once you reach the far end of the walk, lower the bar until it rests against the side of your leg, and hold it with one hand as you turn around.

  4. A woman standing tall, gripping the middle of an upright trap bar with one hand, holding it lifted beside her leg.

    Step 4 of 4

    Grip the center of the trap bar with one hand and lift it clear of the floor, keeping your shoulders down and level with each other.

Safety Information

Keep your shoulders down and level throughout the lift and the walk; never let the loaded side pull one shoulder up higher than the other. If you have a grip, wrist, elbow, shoulder, or low-back injury, or any condition affecting balance or single-sided load tolerance, ask a physical therapist or physician before attempting this exercise, because the entire load is carried through one hand and one side of the body against a bar harder to control than a dumbbell or kettlebell. Stop and lower the bar to the floor under control immediately if you feel a pinch, sharp pain, or loss of grip in the hand, wrist, forearm, shoulder, or low back at any point in the carry or the turn. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.