You can’t fire a cannon from a canoe ” – Fred Hatfield
Core strength is one of the most important factors in any physical performance. Without it, you’ll be missing out on a lot of power and will be at risk of injury. I know that increasing my core strength will be crucial for me to get back to pre-pandemic form. I recently invested in a 50 pound dumbbell so I can start doing one of the hardest core exercises known to man. It’s called the suitcase carry.
As you know by now, I’m a big fan of loaded carry exercises like the Goblet Carry and Farmers Walks. The Suitcase carry is the hardest loaded carry variation I’ve tried. The movement is just like it’s name. You hold a dumbbell to your side just like you would for a suitcase. Think of a Farmers Walk in which you only have a dumbbell on one side of your body. If you don’t feel your core engaging while doing this exercise then you must be from another planet. The level of core tension when doing suitcase carries is unreal.
If you want to build serious core strength all you need is to grab a dumbbell and start walking. You can also use a kettlebell or an actual suitcase. Just like any lift, the key to making this work is not using too much weight but using enough that it’s a challenge. You’d be surprised with how little weight you can use to make this exercise challenging
How I Incorporate Suitcase Carries To My Routine
I typically do Suitcase Carries after doing short sprints. My rep and set scheme is as follows.
- Left hand Suitcase Carry for 30 seconds
- 1 Minute Rest
- Right Hand Suitcase Carry for 30 seconds
- 2 Minute Rest