What's Happening?
The suitcase carry exercise is gaining attention for its ability to build full-body strength and stability, according to performance coach Daniel Booth. This exercise, which mimics carrying a heavy suitcase, primarily targets the obliques and deep core stabilizers, but also engages the shoulders, traps, grip, forearms, glutes, hamstrings, and postural muscles. Booth emphasizes that the suitcase carry is a functional exercise that enhances core strength by training the body to resist movement, rather than creating it. This approach helps protect the spine and improves athletic performance and injury prevention. The exercise is accessible to most people, including beginners, and can be performed with a dumbbell or kettlebell. Booth recommends incorporating suitcase carries into a workout routine 2-3 times per week, with 3-4 sets per side, and walking for 30-40 seconds per set.
Why It's Important?
The suitcase carry exercise offers significant benefits for individuals seeking to improve their core strength and overall physical resilience. By focusing on functional strength, it supports better posture, grip strength, and spinal resilience, which are crucial for both athletic performance and everyday activities. Improved core strength can lead to enhanced performance in sports and reduce the risk of injuries. Additionally, the exercise's simplicity and accessibility make it a practical option for a wide range of fitness levels, promoting health and longevity. As grip strength is a marker of health, incorporating exercises like the suitcase carry can contribute to long-term wellness.
What's Next?
Individuals interested in incorporating the suitcase carry into their fitness routines can start with a static hold if the exercise proves too challenging initially. As strength and stability improve, they can increase the weight, extend the walking duration, or try variations like the suitcase march for added difficulty. Fitness enthusiasts may also experiment with different weight placements or equipment to further challenge their stability and strength. As the exercise gains popularity, it may become a staple in strength training programs, encouraging more people to focus on functional core strength.
Beyond the Headlines
The suitcase carry exercise highlights the importance of functional fitness, which prioritizes movements that enhance real-world physical capabilities. This approach contrasts with traditional exercises that often focus on aesthetic goals, such as achieving a six-pack. By promoting exercises that improve everyday movement and resilience, fitness professionals can help individuals achieve a more balanced and sustainable approach to health and wellness. The emphasis on resisting movement rather than creating it may also shift how people perceive core training, leading to broader adoption of functional exercises in fitness regimens.
