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Single-Arm Farmer's Carry

Also called "Suitcase Carry" — the ultimate anti-lateral flexion exercise for building oblique strength and exposing asymmetries

⚡ Quick Reference​

AspectDetails
PatternCarry - Anti-Lateral Flexion
Primary MusclesObliques, Core, Forearms
Secondary MusclesTraps, Quadratus Lumborum, Glutes
EquipmentDumbbell or Kettlebell
Difficulty⭐ Beginner
Priority🔴 Essential

Movement Summary​

🎯 Setup​

Starting Position​

  1. Weight selection: Start heavier than bilateral farmer's walk
    • Single-arm = use 60-75% of what you'd use for BOTH hands
    • Example: If you use 50 lbs per hand for bilateral, try 60-70 lbs for single-arm
  2. Position: Place weight beside you on ground
  3. Stance: Feet hip-width, athletic position
  4. Grip & lift: Deadlift weight up with one hand
    • Neutral grip, weight at side
    • Drive through legs, don't curl weight up
  5. Critical alignment check: Stand and RESIST leaning toward weighted side
    • Shoulders must stay level — this is the whole exercise
    • Opposite oblique fights to keep you upright

Equipment Setup​

EquipmentSettingNotes
DumbbellHexagonal preferredWon't roll if you need to drop it
KettlebellHeavyBetter weight distribution for some
Space needed20-60 meters clear pathTurn-around space
MirrorSide view helpfulCheck for shoulder dropping
Setup Cue

"The weight is trying to pull you sideways like a leaning tower — stand straight like a telephone pole"

🔄 Execution​

The Movement​

What's happening: Safely lifting weight without compensating

  1. Stand beside weight with feet hip-width
  2. Hinge at hips, bend knees, reach down
  3. Grip handle in center for balance
  4. Big breath, brace core maximally
  5. Drive through heels to stand — like a single-arm deadlift
  6. Immediately resist side-bend as you stand

Tempo: 1-2 seconds to stand

Feel: Weight pulling you to the side, core fighting to stay upright

Critical checkpoint: Shoulders level before you take first step

Key Cues​

Primary Cues
  • "Shoulders level like you're balancing a glass of water on each" — prevents side-bending
  • "Stand tall on the weighted side" — activates opposite oblique
  • "Walk like you're carrying a briefcase to an important meeting" — natural gait, upright posture
  • "The weight wants to pull you over — don't let it" — frames the anti-lateral flexion challenge

Distance Guide​

GoalDistance Per SideLoadRest Between SidesRest After Both
Strength20-40mHeavy (70-90% max)15-30s90-120s
Hypertrophy40-60mModerate (60-75% max)15-30s60-90s
Endurance60-100m+Light (40-60% max)15-30s45-60s
Asymmetry Work40mModerateNo rest60s

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Obliques (opposite side)Prevent lateral flexion toward weighted side█████████░ 95%
Quadratus Lumborum (opposite)Stabilize pelvis, resist lateral shift████████░░ 85%
Forearms/GripMaintain grip throughout walk█████████░ 90%

Secondary Muscles​

MuscleActionActivation
Traps (loaded side)Prevent shoulder depression under load████████░░ 75%
Erector SpinaeMaintain upright spinal position██████░░░░ 65%
Hip Abductors (loaded side)Prevent hip drop on weighted side███████░░░ 70%

Stabilizers​

MuscleRole
GlutesHip stability during gait, prevent rotation
Transverse AbdominisDeep core stabilization, intra-abdominal pressure
ShouldersMaintain stable shoulder position
Anti-Lateral Flexion Explained

Why this is brilliant: In bilateral farmer's walks, the loads balance each other. Single-arm creates an asymmetrical load that tries to bend you sideways. Your obliques and lateral stabilizers must fire intensely to keep you upright. This mimics real-world scenarios — carrying grocery bags, a suitcase, a child on one hip.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Shoulder dropping on weighted sideLoaded shoulder sags toward groundEliminates anti-lateral flexion training"Actively pull shoulder up" cue, reduce weight
Leaning toward weightTorso bends laterallyDefeats exercise purposeReduce weight by 20-30%, focus on staying vertical
Hip hiking on unloaded sideOpposite hip rises upCompensation pattern, doesn't train properlyEngage obliques, keep hips level
Rotating torsoShoulders not squareChanges exercise to anti-rotationCheck alignment, square shoulders
Free arm flailingOpposite arm swings wildlyBalance compensationRelax free arm, natural swing only
Most Common Error

Using too much weight — your ego will want to load this heavy because "it's only one arm." But if you can't keep your shoulders level, you're missing the entire point. This is anti-lateral flexion training, not a grip endurance test. Stay vertical.

Self-Check Checklist​

  • Shoulders are level (not dropping on weighted side)
  • Spine vertical (not leaning toward weight)
  • Hips level (not hiking unweighted side)
  • Walking with normal stride (not shuffling)
  • Breathing continuously

🔀 Variations​

By Load Position​

VariationPositionWhy
Suitcase CarryWeight at side (standard)Maximum anti-lateral flexion challenge
Rack CarryWeight at shoulder levelMore shoulder stability, still anti-lateral
Overhead CarryWeight locked out overheadMaximum shoulder stability + anti-lateral

Advanced Variations​

VariationHow It's DifferentDifficulty
Single-Arm Overhead CarryWeight locked overhead⭐⭐⭐ Advanced
Waiter CarryBottoms-up kettlebell overhead⭐⭐⭐ Advanced
Offset Carry (different weights)Different loads each side⭐⭐ Intermediate
Single-Arm with Contralateral LoadLight weight in both hands (different)⭐⭐ Intermediate

📊 Programming​

Distance/Time by Goal​

GoalSetsDistance Per SideRest Between SidesRest After BothLoad
Strength3-420-40m15-30s90-120sHeavy (70-85% max)
Hypertrophy3-440-60m15-30s60-90sModerate (60-70% max)
Endurance3-460-100m+15-30s45-60sLight (40-55% max)
Asymmetry Correction440mMinimal60sModerate

Workout Placement​

Program TypePlacementRationale
Upper/LowerEnd of either dayFinisher, won't interfere with main lifts
Full-bodyEnd of sessionTotal body fatigue, excellent finisher
Core-focusedPrimary or secondaryCan be main movement if core-focused
StrongmanPrimary carry workMain event training

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2x/week3 sets x 20-30m per side
Intermediate2-3x/week3-4 sets x 40-50m per side
Advanced2-3x/week4 sets x 50-60m+ per side

Progression Scheme​

Progressive Overload

Progress single-arm carries by:

  1. Increase weight (5-10 lbs at a time)
  2. Increase distance (add 10-20m per side)
  3. Reduce rest between sides or sets
  4. Progress variation (standard → rack → overhead)

Never increase weight if you're compensating with shoulder drop or lean.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Farmer's WalkBuild base grip and posture strength
Side PlankStatic anti-lateral flexion
Dead HangBuild grip without core demand

Progressions (Harder)​

ExerciseWhen ReadyLink
Rack CarryCan suitcase carry 75% bodyweight for 40m
Overhead CarryGood shoulder mobility and stability
Waiter CarryMastered overhead carry

Alternatives (Same Goal, Different Movement)​

AlternativeDifferenceGood For
Side PlankStatic, bodyweightNo equipment needed
Landmine Side Bend (isometric hold)Resistance in different vectorVariation
Offset SquatAnti-lateral during squat patternCombined movement

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painLateral stress on spineVery light weight, may need to avoid
Oblique strain historyDirect oblique loadingWait until healed, start very light
Shoulder issuesWeight pulls on shoulder girdleReduce weight significantly
Grip weaknessDrop riskUse straps initially or lighter weight
ScoliosisAsymmetrical loadingConsult professional, may exacerbate
Stop Immediately If
  • Sharp pain in lower back or obliques
  • Shoulder pain or feeling of instability
  • Loss of grip (weight slipping)
  • Dizziness or balance loss
  • Inability to maintain upright position

Safe Failure​

How to safely end a set:

  1. If grip failing: Come to controlled stop, set weight down immediately
  2. If can't stay upright: Stop walking, set weight down, reduce load next set
  3. Never drop weight from standing — always controlled descent
  4. Clear path essential — no obstacles to trip over while asymmetrically loaded

Asymmetry Awareness​

ObservationWhat It Might MeanAction
One side WAY harderCommon asymmetryNormal, keep training both equally
One side causes painStructural issue or injuryAddress with professional
Can't keep shoulders levelWeight too heavyReduce by 30-40%

🦴 Joints Involved​

JointActionROM RequiredStress Level
SpineResist lateral flexion (anti-lateral)0° lateral flexion (stay neutral)🟡 Moderate
ShoulderStatic stabilization against depressionMinimal movement🟡 Moderate
HipWalking motion + resist lateral shiftNormal gait🟢 Low-Moderate
KneeWalking motionNormal gait🟢 Low
AnkleStabilization during gaitNormal dorsiflexion🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull active ROMOverhead reach, shrugAddress before heavy carries
HipNormal walking ROMGait analysisShould be fine for most
SpineAdequate lateral stabilitySide plank testEssential for this exercise
Joint Health Note

Single-arm carries create asymmetrical loading, which is actually excellent for exposing and addressing imbalances. However, this same asymmetry can aggravate pre-existing structural issues. If you have scoliosis or significant asymmetry, work with a professional before loading this heavily.

❓ Common Questions​

How much heavier should I go compared to bilateral farmer's walk?

Use 60-75% of what you'd use for BOTH hands in a bilateral carry. For example, if you use 50 lbs in each hand for bilateral (100 lbs total), try 60-75 lbs for single-arm. The anti-lateral flexion demand makes lighter weights feel brutally hard.

One side is way harder — should I do extra reps on that side?

No. Asymmetries are normal and expected. Always use the same weight and distance for both sides. Your weaker side will catch up over time. Doing extra volume on the weak side can reinforce compensation patterns.

Should I switch sides mid-set or complete full distance then switch?

Complete full distance on one side, brief rest (15-30s), then complete same distance on other side. Don't switch mid-set — you want consistent training stimulus per side.

My shoulder on the weighted side gets exhausted — is that normal?

Yes, very normal. Your trap and shoulder stabilizers are working hard to prevent the weight pulling your shoulder down. This is part of the training effect. If shoulder fatigues before obliques every time, it may be the limiting factor — consider dedicated shoulder/trap strengthening.

Can I use straps for single-arm carries?

You can, but you lose the grip training benefit. Straps are acceptable if: (1) Training for pure core/oblique work, (2) Grip is limiting progress significantly, or (3) Doing very high volume. Build raw grip strength first when possible.

How is this different from a farmer's walk?

Bilateral farmer's walk is balanced — both sides have weight, so you're mainly training grip, traps, and anti-extension. Single-arm creates asymmetrical load that tries to bend you sideways, making it primarily an anti-lateral flexion exercise. Different training effect.

Should my free arm swing naturally or stay still?

Allow natural, relaxed swing as you would when walking normally. Don't force it still (creates unnecessary tension) or swing it wildly (compensation for poor control). Natural arm swing is fine.

📚 Sources​

Biomechanics & Muscle Activation:

  • McGill, S. (2015). Low Back Disorders — Tier A
  • Strength and Conditioning Journal: Loaded Carries — Tier A
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • Wendler, J. (2011). 5/3/1 Forever (Loaded Carries) — Tier C
  • Boyle, M. (2016). New Functional Training for Sports — Tier A
  • Strongman training literature — Tier B

Technique:

  • Cressey Performance carry variations — Tier C
  • Starting Strongman — Tier C
  • Dan John carry protocols — Tier B

Asymmetry & Assessment:

  • Cook, G. Movement Functional Movement Systems — Tier B
For Mo

When to recommend this exercise:

  • User needs oblique/lateral core strengthening
  • User wants to address strength asymmetries
  • User has mastered bilateral farmer's walks
  • User needs functional core work that mimics real life
  • User plays sports with asymmetrical loading (tennis, golf, throwing sports)

Who should NOT do this exercise:

  • Acute oblique or low back injury → Wait until healed
  • Severe scoliosis or structural asymmetry → Consult professional first
  • Cannot maintain upright posture → Farmer's Walk or Side Plank
  • No equipment → Side Plank for anti-lateral work

Key coaching cues to emphasize:

  1. "Shoulders level — imagine balancing water on each"
  2. "Stand tall on the weighted side"
  3. "The weight wants to pull you over — fight it"
  4. "Train both sides equally, even if one is weaker"

Common issues to watch for in user feedback:

  • "One side WAY harder" → Normal asymmetry, continue training equally
  • "Shoulder burning/fatiguing" → Normal, traps working hard; reduce weight if it's only limiting factor
  • "Can't keep shoulders level" → Too much weight, reduce by 30%
  • "Lower back discomfort" → Stop, likely compensating; check form, reduce weight

Programming guidance:

  • Pair with: Farmer's Walk (bilateral version), Pallof Press (anti-rotation), Plank (anti-extension)
  • Avoid same day as: Heavy unilateral work that taxes same muscles (heavy single-arm rows, etc.)
  • Typical frequency: 2-3x per week
  • Best as: Finisher or accessory movement

Progression signals:

  • Ready to progress when: Can maintain level shoulders for target distance with 1-2 RIR
  • Add weight when: Completing all sets with perfect position
  • Progress variation when: Can carry 75% bodyweight for 40m+ per side
  • Regress if: Cannot maintain upright position — reduce weight by 30-40%

Alternative recommendations based on feedback:

  • "Want more challenge" → Rack carry, overhead carry, increase weight
  • "Too hard" → Bilateral farmer's walk, side plank, lighter weight
  • "No equipment" → Side plank, loaded backpack (off-center)
  • "Grip gives out first" → Straps temporarily, or dedicated grip work

Last updated: December 2024