What's Happening?
The suitcase carry exercise is gaining attention for its effectiveness in building core strength and stability. According to Daniel Booth, a performance coach at MyoLab, the exercise mimics the action of carrying a heavy suitcase, engaging various muscle groups including the obliques, deep core stabilizers, shoulders, traps, grip, forearms, glutes, hamstrings, and postural muscles. This full-body exercise is praised for its simplicity and practicality, requiring minimal coordination and equipment, making it accessible for most individuals. Booth emphasizes that the suitcase carry not only enhances core strength but also improves posture, grip strength, and spinal resilience, offering functional benefits that extend to everyday activities and athletic performance.
Why It's Important?
The significance of the suitcase carry exercise lies in its ability to build functional core strength, which is crucial for protecting the spine and enhancing overall physical performance. Unlike traditional core exercises that focus on movement, the suitcase carry trains the core to resist movement, thereby strengthening the obliques and stabilizers. This resistance training is vital for injury prevention and supports a wide range of physical activities. The exercise's impact on grip strength is also noteworthy, as grip strength is a recognized marker of health and longevity. By incorporating the suitcase carry into regular fitness routines, individuals can expect improvements in core strength, posture, and resilience, which are beneficial for both athletic endeavors and daily life tasks.
What's Next?
For those interested in incorporating the suitcase carry into their fitness regimen, Booth recommends starting with a dumbbell or kettlebell heavy enough to challenge the individual for 30-40 seconds. The exercise should be performed 2-3 times per week, with 3-4 sets per side, and a rest period of 60-90 seconds between sets. Beginners can start with a static suitcase hold before progressing to walking. To increase the challenge, individuals can increase the weight, extend the walking duration, or try variations such as the suitcase march. Avoiding common mistakes like over-leaning, not engaging the core, and prioritizing speed over precision is crucial for maximizing the exercise's benefits.
