Single Arm Farmer Walk
The Single Arm Farmer Walk, often called a Suitcase Carry, is a functional exercise where you walk while holding a weight in one hand. It primarily targets the obliques and grip strength by forcing your core to resist bending sideways while moving.
Iridium classifies this unilateral carry as a high-fatigue movement for the obliques and erectors, analyzing your 7-day workout history to ensure your lower back hasn't been exhausted by recent heavy compounds. Because this is a time-based exercise, Iridium tracks progressive overload by monitoring weight and RPE trends rather than standard rep counts. If your local muscle recovery scores indicate fatigue, the AI will substitute a core variation with less axial loading.
Form Cues
- Brace your core tightly
- Keep your shoulders level
- Squeeze the handle hard
- Walk with smooth, short steps
- Maintain a tall, vertical spine
- Don't lean toward the weight
- Don't overcompensate by leaning away
- Don't let the weight swing
- Don't shrug your shoulders up
- Don't look down at your feet
Common Mistakes
- Leaning to one side
- Taking overly large steps
- Allowing the weight to hit the leg
- Rounding the shoulders forward
- Holding your breath
Muscles Worked
This exercise is a powerhouse for 'anti-lateral flexion,' forcing your obliques and quadratus lumborum to work overtime to keep your spine vertical against an uneven load. While your forearms burn to maintain grip, your upper back and traps stabilize the shoulder girdle, making it a comprehensive full-body stability challenge.
Primary
Secondary
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