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CoreBack-friendly

Suitcase Carry

Farmer carry with ONE dumbbell. Your side core works hard to keep you from leaning.

💪 Obliques💪 Quadratus lumborum💪 Grip🏋️ dumbbells
Walk tall
One heavy dumbbell. Walk tall — shoulders level, no leaning.

Step by step

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Setup

Squat down to pick up one dumbbell in one hand.

Show all steps
  1. Setup: Squat down to pick up one dumbbell in one hand.
  2. Stand perfectly tall — don't lean away from or towards the weight.
  3. Walk with controlled steps.
  4. Switch hands halfway.
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Watch a video demo
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Pre-set checklist

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🛡️ Back safety

  • •Trains the side muscles that stabilise the lower back.

✗ Common mistakes

  • ✗Leaning to the side
  • ✗Going too heavy too soon

Swap options

Farmer CarryBack-safe

Pick up heavy dumbbells and walk tall. Builds grip, posture and a rock-solid trunk.

Side PlankBack-safe

Strengthens the side 'guy-wires' of your spine. Brilliant for back resilience.

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