The Best Core Exercise You're Not Doing
Вставка
- Опубліковано 10 вер 2024
- The suitcase carry (or single arm farmer walk) is an AMAZING core stability exercise. Today you'll learn all about it and how to program it into your training. Collab with @thebarefootsprinter and anatomy graphics with @MuscleandMotion.
Get my book on fixing injury here: amzn.to/3djgTpg
Get my book 'The Squat Bible' here: amzn.to/3qIcFun
Get my 13-Week Squat Program? marketplace.tr...
Get olympic weightlifting programming (part 1):
marketplace.tr...
Get olympic weightlifting programming (part 2): marketplace.tr...
______________________
Show Sponsors
- TYR: www.tyr.com/?g...
- Bandbell: Check out their amazing bars here: www.bandbell.c...
______________________
Subscribe to the channel: tinyurl.com/y2...
Check out the Eleiko products I use here: shop.eleiko.co...
Recommended products: squatuniversit...
FitMap: www.fitmaptrai...
Support SquatU & join monthly live Q&A: / squatuniversity
______________________
Connect with SquatUniversity:
Visit the website: www.squatuniver...
Like the Facebook page: / squatuniversity
Follow on Twitter: / squatuniversity
Follow on TikTok: @SquatUniversity
Follow on Instagram: / squat_university
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App
______________________
Music by Brentin Davis - Watch My Back - thmatc.co/?l=3...
I've been doing this for years and I can't emphasize enough how much of a difference it makes. It has helped gain an insane amount of core stability and strength, and it has also made my ab exercises become much easier. This should be a must in every training program!
can i do this with 2 dumbbells' instead of only one? I apologize if this is a dumb question 😅
@@PianoPrinceOfAnime That's not a dumb question at all. Of course you can, just make sure that they are heavy enough. Kettlebells provide an additional challenge because of their shape, but you sure can with heavy dumbbells as well.
@@JorgeMP53 oh I see! Thansk for replying! And noted as well!!
@@JorgeMP53 Is it okay if I can do it everyday whenever I am free? because I am afraid of overtraining! Or should I just listen to my body?
@@PianoPrinceOfAnime You don't need to do it everyday. Yes, you can, but it is not mandatory. Just doing it twice or three times a week is enough and will provide the same benefits as if you do it every day.
Having the live model actually doing the exercise or breathing differently is the most clear demonstration I’ve seen. Thanks for that.
💯 👍👍
When i was recovering from a total knee replacement my physical therapist recommended this exercise. The ee figured out that i have a 15 lb backpack that i carry to work over one shoulder. Now i carry the pack in one hand for half the trip (2 minutes) and then in the other. Now i get core strength walking from my car to my office.
Smart! That means you’re knocking it put while doing something you needed to do anyway, and almost certain to include it in your week. I love that.
Great idea, thanks for sharing!
Smart!
what has this to do with a knee replacement?
I always had a biased approach to exercise at the gym. Ever since I became certified as a personal trainer I have learned the importance of core training as well as balance and flexibility training. I have implemented this into my routine and quickly learned how interdependent the kinetic chain really is.
I am realizing this also as I sent on a backpacking trip and my hip muscles got painful. I was surprised at first because I was doing squats and deadlifts for a while and realized they did not help at all. It seems that these may have helped me as they seem to strengthen the hip muscles.
I am 25 and realize core is the most important thing to work out. Especially as it relates to breathing
I do this everytime I'm in the gym, because I have to drag the plates from one side of the gym to the other because people don't clean up their shit lol
😂
I can relate 😭😂😂😂
Good philosophy, see the good side of everything.
You’re welcome ;)
Well Patric, not only are you getting much stronger because of it, above all you're showing respect! Godbless you!
I have been following this channel for about 3 months now and... all of the information has been fantastic.
I had a bunch of weaknesses that now are completely under control. Now feeling more confident than ever with all my exercises. My problems were... left rotater cuff, right forearm brachiallis and right upper trap.
Thankyou so much for your concise fixes. Absolutely brilliant. Very grateful indeed.
Lol what was that intro
Fr lol
No clue but I love it 🤣
Haha Emmy level performance right?😂
@UCHt6C4hYk_8AOvwIe8IzDQA Oooooo 😯
"This squat university boiii"
I been doing these with my clients for years whether they have stability issues or not. It's just an Awesome way to get people feeling and engaging the core. This move has also helped me rehab an injured QL. I do them a few days a week for several rounds increasing weight just enough to feel my weak side - opposite hip (glute medius), plus oblique etc.. burn 🔥
This move - farmers walk?
@@morespinach9832 This isn’t a farmers walk. Look up the farmers walk. The farmers walk is where you have weights in both hands, not just one.
Love this exercise. I walk around NYC with my bag with 5-10 lbs of my crap and I’m forced to stabilize my core. Especially when stepping on and off curbs to absorb the weight shift.
I don't think there is anybody on UA-cam with better knowledge of the body mechanics than you.
Awesome content...
By the way I would like to suggest you a video on one set workout, also high reps, to avoid injuries for a sport like muay thai or other combat sports.
🙂
Thank you!! And I’ll see what I can do!
He knows a lot, but his entire approach to feet and spine is wrong. He regularly misreads the literature
@@coryaw95 how so? whats incorrect about his information?
@@coryaw95 I'm interested too, please let us know!
@@Marunius There is no evidence that modern shoes do cause plantar fasciitis or Hallux Valgus.
Aaron’s content is generally correct and useful, but he has been selling this lie for a long time. There’s a lot of negativity towards him in the physio community because of this. He’s been pushing this narrative for years in order to establish this perception that alternative footwear should be prioritized, and thus he’s developed his wide toe box shoe. He’s regularly memed for having a foot fetish.
Most of the time, he doesn’t even cite source material for his claims on the foot. And when he does, he extrapolates in ways the authors don’t or misrepresents the data. And that’s not even touching on his issues with the spine.
I’d been a fan of his for a long time, and still use some of his drills for my squats; he gives good mobility drills and provides good cues that help me stay more precise. But he’s lost a lot of credibility and respect from many people as a result of his grifting. He’s hardly the most knowledgeable. He might be one of the most popular, but very rarely does that translate to accuracy.
If you want specific cases of him misreading and misinterpreting the literature, I can refer you to other creators who have discussed it. I don’t have the time to individually craft a response for you here.
This is so great. Functional strength, explains what details to look for while doing the exercise, example reps/sets, explains the biomechanics.
Glad you liked this one!
All those years of manual labor have definitely come in handy lol. Carrying buckets of concrete, bricks and buckets of water is basically this workout.
buckets of concrete are especially challenging because the concrete inside the bucket moves around a bit plus it's bloody heavy lol
You must have a bulletproof core! 😃
I tell people 80% of my job is loaded carries, I get paid to work out I don't understand why people hate doing labor yet pay to go to a gym.
Truly excellent exercise! I've wasted decades on sit ups, crunches and sidebends. After a few months of doing this simple, yet challenging exercise, I feel my core supporting my lower back in a way I never did before.
Great combo - you guys are GOOD together. And who doesn't love carries! So much bang for the buck.
These right here have been a Godsend for my backpacking stamina. Increasing my endurance to balance/rebalance myself while trekking through terrain with 30+ pounds on my back saves me a lot of energy I could otherwise be putting into walking further. 👍👍
Interesting, I'm in Asia right now and my Hips are painful after walking long distances with my backpack. At first I thought I pulled my back muscles but realized it was not my back but my hips after I could deadlift and squat without issue. All around my hips are painful, and I had trouble walking.
Do you think these would have helped, not sure if they work the hip muscles, but he did point to areas like from the side to the back area where I was in real pain. This is why I thought I pulled my back, but I don't think it was my back as I could still squat and deadlift with no pain.
Apart from the actual content, it is always a pleasure to hear someone speak knowledgeably about their craft.
Another superb video with solid anatomical explanation of the how and why... Thanks again keep up the great work guys!
Okay then, One-Take No-Cuts Aaron! Amazing video, and the fact that you can talk off the cuff about core strength for minutes at a time says a whole lot about your depth of knowledge.
I love doing unbalanced farmers carry. Carrying a 60lb kettle in one hand and a 30 in the other is great. It feels different than just carrying one-handed (which I definitely also do).
I always mix it all up. I start out carrying unbalanced. Once I'm warmed up I go 1 handed as heavy as I can stand for a 15 yard walk.
The back to unbalanced. Then back to 1 handed.
I finish off balanced, 2 handed, to make sure I've smoked my grip as much as possible.
random thought, sort of related. i worked as a removalist a few years ago and toying with the idea of just taking a double mattress off one bed frame and taking into another room other end of the house and back again as my conditioning. Really tests if all the lower back and core stability stuff is doing the job.
Good idea! I’ll give that a try
@@nikitaw1982 I carry my girlfriend around with one hand.
I started doing this recently. I’m 34 female and do these with 40 lbs. Kettlebell. I’ve became obsessed with your channel and learn so much from you. Thank you!!
One of my favorite videos of yours thus far. Thank you for all your help.
I love doing farmer walks but that is carrying 2 dumbells equal weight! This one gotta try more then! YES!! Thanks for showing this.
Every time I want to do something extra on my routine I come to your channel, I absolutely adore your videos, please keep at it. ❤
honestly, this movement is the movement i do the most in my life lately, apart from walking itself. i love carrying stuff. i carry my 35 pound kettlebell around the yard, and at work i carry 40 pound bottles of water for water coolers. i do that almost every day. and occasionally ill carry my 60 pound kettlebell. it never occurs to me to carry a lighter weight, but i should give it a go because im always carrying heavy. thank you for this video
I agree Sky. I’m 57 , 6’5” 240. I have an old ( out of certification) 43# industrial rigging shackle that I walk 2 miles with, 2X a week.
I carry it in every imaginable position ( overhead 1 arm, suitcase, at the waist, chest high bear hug, clean rack position in each hand) and rotate through all these positions WITHOUT letting it touch the ground.
I allow myself a stop or two, but this shackle can’t touch the ground/leave my hands.
I’ll go 1 mile, put it down for a 5 minute rest, then do the return mile home the same way.
It doesn’t stress me too bad while doing it, and it forces me to have extreme awareness of my footing and balance traversing curbs, etc.
I’m hungry as a horse for two days after wards and sore in every odd muscle everywhere.
I went to my doctor for a routine check up after a walk and she said my normally excellent pulse/blood pressure was stellar that day.
Keep up the good work!
atm i have a chair either end of the living room so get a mini break while put on the chair turn around and grab with the other hand and walk back.
I carry a 100 pound kettlebell around, all day long.
@@nikitaw1982 WTF are you saying? Makes no sense. 🙄🤦🏼♂️
@@alan30189 be quiet clown
I love these. Do them with the overhead carry also. Have helped my core stability so much, especially in controlling a mountain bike in the air while jumping.
Thx.. they completely ruined my backsurgery rehab with this Transversus BS.. Finally after I started reading Stuart Mgcill myself i was able to help myself.. love your channel ! Saving people's lives !
I have also being doing this for years..... it's called carrying the grocery shopping/bag/suitcase etc
I have it in every warm up its been fantastic for helping with my snatch and cleans
Best fitness channel on youtube. Technique, prehab, warm up, mobility, rehab. It has it all!
1:57 impressive pause!
This was an absolute master class, good to strengthen core and reduce back pain.
Heck yeah I would like to see more core exercises. Thanks.
Ever since I saw your video of banded kettlebell suitcases I do them almost every workout. Love them!
This is hands down the BEST channel on YT massive thank you for inspiring and educating
I incorporated the suitcase carry into my routine a few months ago and I've definitely felt a difference. Over time I gradually increase the distance I walk with the kettlebell and even though at the time it doesn't seem much, having to focus on staying level whilst your body wants to lean to one side really works those side abs and back muscles.
♥️ Ive been doing suitcase carryies for about a week now and let’s just say I love the benefits 💪🏼
I love this exercise, it's great for scoliosis gait correction
I was wonder if you could help. I had a squat injury a month ago when doing a warm up with 135. My left shin was in pain after the first rep. Went to the doctor and he told me it was just a shin splint from overtime and that I should stop squatting until it got better. It been a month and first day back to squatting and I can still feel it with every rep.
It’s Focus Fitness and man does it work.
Try carrying full 5 gallon buckets of mortar or concrete that way, as I did as a masonry laborer. Didn't take long to figure out to bear hug it and carry it in front, or split the load into two pails. UT one handed carries are a great way to learn bracing.
Man I've never been able to do squats without pain or injury as soon as I get heavy, and nowadays I'm older and just avoid them altogether. I wish I had someone like this nearby to teach me.
Spot on with the research. Great explanation, great visuals, and directives. Thank you
Just did this today and it is challenging to walk with the KB on your side, great exercise!
I really like the skeletal illustrations you often use to highlight a message. Having a live demonstration as well ups your game and is very effective. Your tip about breathing to expand your sides is the best instruction I've had instead of "brace your core". Thanks from Kansas City.
Once a week for me and I get my forearm work too since my kettle bells are a little thicker then most. It helps me justify using straps for rowing and dead lifts so that my grip isnt my limiting factor.
Great explanation! Been training farmer and suitcase carry for the past couple years. Invaluable exercises 💪🏾
this content is always getting better and better, thanks
I'm glad you're enjoying the content I make!
@@SquatUniversitynot just that, man. ive been crossfitting for a month or so, and your tips changed my entire way of facing it. hope to meet you someday. thanks
@@Pytterr I’m honored to hear 🙏🏼
OUTSTANDING INFO!!! This is one of your best videos. 👏👏👏👏
Best tool I ever bought, for the price, looks great, i mean not much details but it is just perfect
SOLID show and tell.
We do these and other single-arm asymetries all the time in my gym.
thats awesome
This is such a helpful video. It is part of my programming but I never knew why they are so important. Thank you!
Hit a boxing bag 2-3 times a week 3 three minutes rounds and in a month? You’ll be shocked at how many new cuts pop up many u have never seen doing gym focused exercise. Plus u get fit. It’s fun
post workout usually do 2-45 plates 10 min 2 min on 1 off for cardio/core on treadmill max incline 2-2.5 mph (to music tempo, more enjoyable). gonna grab a couple kettles tomorrow slow it down flat work on the upright balance. farmers carry.
Dude is literally explaining how I go to groceries :)) Amazing!
Farmer's walk and suitcase carry are like a cheat code to overall strength and performance in the gym.
I love this exercise and more when it’s a chaos suitcase carry
The guy demonstrating is doing a good job. A lot of people who demo exercise are like robots. But this dude is very animated.
I like doing single handed kettle bell farmers carry, but train it more like a HIIT workout. I walk 1/4 mile to my neighborhood park. Then walk each straight away switching hands only once at the halfway point. Then do different exercises at each corner. I do 4 laps with a 50 or 70 lb kettlebell. I see this similarly to HIIT or Circuit training. It's a full body workout and feels great.
However, I have a physiology background in the Air Force, and I'm trying to find science that backs up what I'm doing. Yes, looking for confirmation bias, but also objective enough to listen if I'm dead wrong.
Great video guys! I love the teamwork 💪🏾🤜🏾
I do weights on both sides and walk from downstairs to upstairs and then go outside and walk my trap bar with about 100 lbs up and down a pretty steep long driveway. I'm always exhausted on those days at work by the end of the night..feel like it helps a lot for playing hockey
I have been doing your core exercises for the last few months, and quite like them. I would love to see a video aimed at those training for sports where rectus abdominis and obliques act as movers as well as stabilizers. Specifically I cross country ski, both skate skiing and double poking require movement from the core. Climbing is mainly stability, but does require some movements initiated through the core, ie when you lose your feet on an overhanging boulder and have to bring them back up
This guys ability to receive and demonstrate instruction is uncanny. Which makes what Dr. H did to him in the beginning all the more messed up…
Awesome explanation!
2:09 lol this dude froze in time
You got great detailed content man, thanks!
The best exercises for the body and core 8s calisthenics it's the mos5 complete body and core workout by far
You can do all of these things and much more with medicine ball plyometrics and dynamic passing. Plus it's actually practical applicable to sport
wow I didn't know this exist, but now im going to do it every day I can, greetings from Colombia.
Awesome insight into using kettlebell for core.
Great explanation and great series on core stability strength. You could easily sell a core stability strength course to any sports team or martial arts school, including pro sport teams.
Dig it. another thing to add for diversity in my core work outs. as a big fan of calisthenics I'm always looking for more options without needing a lot of equipment. I just don't have the space.
Please do more videos!!! Much better than shorts.
Thanks, will be adding this to my program
Best Intro ever
This is a great explanation! I’ll add poking myself in side next time for this.
so informative! thank you for this demo
I don’t lift “heavy” but I lift and stuff to stay young. Pallof press and suitcase walks, lunges greatly increases any rotation strength task like shoveling snow.
I carry shopping like this every day. Didn’t realise I’ve actually been training all these years:))
So glad I found this channel ❤
Matt Wenning is also big on these too! They are game changing
I added this to my workout routine with 30 lb weights. I usually pair it with plank jacks.
Transverse abdominus, diaphragm, pelvic floor, obliques and erector spine are all innervated to recruit together.
Great video! Could you possibly do a video on full body mobility and flexibility drills?
You got it!
@@SquatUniversity Great! Thanks
yes flexibilty I need that back in my life. I'm 56 and need help. Thanks
I've been doing these and not really feeling it. Probably my form. But I like the upside down weight idea! Going to try that.
Squat U and Smashwerx are the best fitness channels on UA-cam
been doing alot of farmer's walk
will try suitcase carry
Excellent information! Clearly explained the how AND why... awkward attempt at humor in the opening?
i love to load a barbell uneven (10 kg on one and 30 kg on the other side) and do easy deadlifts as a warmup set
Thank you
Great content! Watching you from South Korea.
Can you please go in depth on beginning barefoot running. Also help with issues that arise like tight hamstrings, weaker hip on one side and knee cave. How to know when it’s safe to progress and when its best to scale back or take it slowly. 🙏🏻🙏🏻
So good - thanks Zu - thanks crew
I do it at work everyday carrying buckets full of sand or rocks , coach 😃
This core work is probably good for spinal stenosis!
I get intense pain in my contralateral hip flexor doing these. Just the left one. Any suggestion why that might be?
Best fitness channel on YT 🏋️♂️
Thank you so much. Good energy
I use full Jerry cans. I store fuel at home so carry them quite a lot. I'll look at getting some bells as I can't hold Jerry cans up like that lol
Does walking 4klm with groceries count?
Definitely
@@SquatUniversity Thank you, I really like this channel.
Appreciate your great content. Could you please offer a suggestion regarding starting weight (or weight range) for this exercise, particularly for someone who is pretty week. Also, could I carry a relatively light weight for longer, following the time-under-tension approach? Thank you.