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.
Because this exercise relies heavily on grip endurance and spinal stability, the AI analyzes your recent training load and lower back recovery status to prescribe safe durations. If your RPE suggests your grip is failing before your core, the app auto-adjusts the time or weight in real-time to ensure you maintain proper posture without risking injury due to fatigue.
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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