In one small study, unilateral exercise helped people improve mobility in their hands after experiencing a stroke. When you perform the suitcase carry, you can concentrate on building strength and endurance in your nondominant side until both sides of your body are matched in ability, making it a great functional exercise Over time, your opposite side becomes weaker and further encourages you to use your dominant side. When you go about daily life, you tend to favor one side of your body and carry objects with your dominant side.
Working on your core could help you avoid back pain, improve your balance, and gain improved extension and flexion through your trunk. If proper form goes out the window, you may not perform the suitcase carry correctly and could injure yourself. As you carry the weight, you must remain upright, stabilize your shoulders, and engage your core. Plus, it can help improve your grip strength and your ability to carry suitcases and perform other actions in daily life.Īside from working various muscle groups, the suitcase carry helps you to focus on your posture. The suitcase carry might seem too simple to be effective, but this loaded carry targets muscles in your core, arms, hands, shoulders, upper back, and all sorts of muscles in your legs, namely your quadriceps, hamstrings, glutes, hip flexors, and calves. Picking up stuff and carrying it on one side is much more likely in daily life than carrying two completely balanced objects in both hands. The suitcase carry is an exercise that’s also completely applicable to real-world situations. However, when you carry weight with one hand, your body hustles extra hard to keep you upright and moving. It might seem that carrying two weighty loads would be more difficult than just one. On the other hand (or rather, both hands, tee-hee), the farmer’s walk involves carrying weight on both sides of your body. The suitcase carry involves carrying weight on one side of your body. (We sincerely hope your day-to-day existence involves carrying a basket of kittens.) Suitcase carry vs. At the end of the day, if it’s going to benefit your daily grind, you might as well use everyday objects to test yourself. These are all potential suitcase carry weights. You can do a loaded carry with any number of random objects - a gallon of milk, a bag of groceries, a basket of kittens. You don’t even need specialist equipment. As with all exercises, it’s best to begin with a lower weight, like 10 pounds, and work up to heavier loads as you gain strength. Find yourself a weighted kettlebell or dumbbell that feels comfortable for you to carry. It’s an easy exercise but doesn’t require a lot of equipment. The result is a workout for your core, back, upper body, and lower body that also allows you to build grip strength. The muscles on the other side of your body then must work harder to balance and stabilize you as you walk.
This loaded exercise is unilateral, meaning that you only carry the weight on one side of your body. Generally, people choose to lift a kettlebell or dumbbell rather than a suitcase, but the principle’s the same. The suitcase carry is an exercise that involves lifting and walking with a load.
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