HOW TO: SUITCASE CARRY
The suitcase carry is one of my go-to exercises. It is an excellent exercise for working on stability through the entire chain, particularly through the midline stabilisers surrounding the hips and spine.
You will need a relatively heavy kettlebell or dumbbell, or whatever tool you choose to use to load the trunk unilaterally.
This weight is going to be loaded only on one side, with the weight, and gravity trying to pull me down on that side. I need to focus on anti-movement, creating stability, locking everything in place, and maintaining midline stability as if I wasn't carrying something on one side.
So this is how we go through the suitcase carry, pick up something heavy, one handed, and walk a specific distance or time with it.
Always use good technique on the way up and down, by using a solid deadlift technique.
Once I'm loaded in the top position, I transition to one hand. The weight will be trying to "break" my position.
My goal is to maintain a strong and stable midline, with minimal deviation.
Once I'm feeling stable, I simply start walking, minimising deviation of movement, and swinging of the loaded weight. If someone whacks me in the stomach, I should be tight, chest through shoulders back.
Pop that opposite arm out for a little bit of stability if needed. Walk my allocated distance or
time. Use good technique down.
Turn around and repeat the process on the other side.
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