Suitcase Carry: Build Core Strength & Functional Fitness!
Are you seeking a workout that not only builds strength but also mirrors the demands of everyday life? The suitcase carry, a seemingly simple exercise, is a powerhouse for enhancing core stability, grip strength, and overall functional fitness, making it a staple for anyone looking to improve their physical capabilities.
The suitcase carry, a unilateral strength training exercise, offers a unique blend of benefits. This exercise involves carrying a heavy weight in one hand, much like you would a suitcase, demanding a significant effort from your core to maintain balance and an upright posture. The farmer's carry, a close relative, ups the ante by requiring you to hold a weight in each hand while walking. It's a strongman-style workout that packs a punch, working grip strength and various muscle groups. If you have the space, farmers walks are an excellent addition to any workout routine, providing a full-body challenge.
This exercise is similar to the farmers walk, but the key difference is that you only carry a weight on one side. This forces the core to engage so that the body remains balanced and the spinal position is upright. In the realm of functional fitness, it's difficult to overstate the value of the suitcase carry. It's not just about lifting weights; it's about preparing your body for the challenges of daily tasks, improving your posture, and reducing the risk of injury.
Many people include this exercise as part of their fitness regime. For instance, one individual incorporated heavy farmer's walks into their Wendler's 5/3/1 routine, often alternating between them. They haven't precisely measured the distance, choosing to go by feel and gradually increasing the weight over time. Others have turned to these exercises after realizing how sedentary habits can negatively impact health. These movements are practical and effective.
The suitcase carry is also incredibly accessible. You can begin by simply holding a weight a dumbbell, kettlebell, or even an actual suitcase on one side. As you progress, the goal is to steadily increase the weight, making each workout a new challenge. A few have been focusing on the suitcase carry for the added core or posture challenge, stating they circle the floor twice.
The exercise, in its variations, is particularly beneficial for core engagement. Unlike exercises that primarily target specific muscle groups, the suitcase carry forces your core to work dynamically. As you walk, your core muscles must constantly stabilize your torso, preventing it from tilting or rotating. This constant engagement strengthens your core and improves your overall balance and stability.
The benefits of suitcase carry are numerous and far-reaching. Strengthening your core with the suitcase carry can help reduce back pain, improve balance, and assist with better flexion, extension, and rotation of your trunk. It's also a useful move for improving grip strength and increasing shoulder stability. It's a staple in many individuals training, with focus on the shoulders and hips being square and level.
In a study by Winwood et al., surveying 167 strongman athletes, the majority reported training practice once per week, highlighting the importance of this exercise in functional strength training. Strength coach Brian Klepacki, MS, CSCS, discusses the differences between the farmers walk versus the suitcase walk. Some also use farmers walks, using a 24kg for suitcase carries, and a 20kg for a single overhead carry, the heaviest weights they have to use. Whether you're picking up a suitcase at the airport or simply navigating your daily life, the benefits of the suitcase carry will serve you well.
The single arm farmers walk, also known as a suitcase carry, is a unique core exercise that emphasizes stabilization in the frontal plane. As you walk, the core has to continuously work to stabilize an upright torso, not allowing the body to bend to one side. The single arm farmers walks work many major muscle groups in the body. A few of the biggest focuses are: Grab a single kettlebell or dumbbell. Brace the core and begin walking in a slow, controlled manner. As you walk, focus on keeping the core braced and the shoulders and hips square and level.
Once you've mastered the suitcase carry, you may want to move on to the farmers carry. It's essentially the same exercise except that you hold a kettlebell or dumbbell in each hand while walking. Performing a suitcase carry with the weight in one hand is actually significantly harder and a greater challenge to your core than performing the exercise with weight in both hands. The farmer's carry is a great strongman style workout that hits grips and all associated muscle groups if you stand still (pluck and hold) but if you walk for distance (true farmers carry) you will find its a great full body workout if you're using enough weight. The farmers carry is a favorite among dedicated weightlifters and athletes interested in increasing their functional strength, and it carries over to your daily routine more than most exercises. The farmers carry is a basic exercise that involves holding a heavy object in each hand. Squatting, deadlifting, and standing cable twists are helping a bit, but the farmer's carry is the next frontier for some.
For the core, the exercise offers a superior challenge. For those working on a particular fitness program, these carries can be incorporated seamlessly into their workout plans. It is possible to tailor these carries to fit various fitness goals and skill levels.
Benefits of the Suitcase Carry
- Improved Core Stability: The suitcase carry demands constant core engagement to prevent the body from tilting.
- Enhanced Grip Strength: Holding a heavy weight for an extended period strengthens the grip.
- Increased Functional Strength: This exercise translates directly to everyday activities like carrying groceries or luggage.
- Better Posture: The suitcase carry encourages an upright posture, strengthening the muscles that support the spine.
- Reduced Risk of Back Pain: Strengthening the core can help prevent back pain.
In essence, the suitcase carry offers a potent mix of benefits that make it a valuable addition to any fitness routine. Whether you're a seasoned athlete or new to exercise, the suitcase carry provides a simple yet effective way to enhance your strength, stability, and overall physical well-being.
