Most people think effective core training means planks and crunches.
While these exercises may work to some degree, they're missing something crucial.
Real-life situations demand core stability while you're upright and carrying significant weight.
Floor exercises simply can't replicate that.
Suitcase carries, on the other hand, perfectly mimic this scenario.
Execution
The suitcase carry is probably one of the most natural athletic movements.
You simply grab a weight with one arm, stand up, and start walking.
What could be more straightforward?
However, you need to follow these key rules to make it safe and effective:
• When picking up the weight, squat down instead of bending forward
• Keep your posture as vertical as possible while walking
• Don't allow the weight to swing - maintain a firm grip
• Keep your shoulders level and resist the urge to lean sideways
• Take controlled steps and avoid rushing the movement
• Choose a manageable weight initially and build up over time
Now let's explore the unique benefits of this exercise.
Core Stability
First, suitcase carries deliver exceptional core stability training.
This exercise forces your obliques and deep core muscles to resist side bending under load.
The function of the core is to create a solid foundation for athletic movements: sprinting, jumping, throwing, and lifting heavy weight.
Without this foundation, it's impossible to transform ground force into kinetic power.
Carrying movements train this ability better than any other exercise.
Corrects Imbalances
Second, suitcase carries effectively correct side imbalances.
We as humans are never built in perfect symmetry.
Everyone develops a dominant side that takes over during movement.
That's why it's important to regularly perform unilateral exercises.
This forces both sides to develop equal strength and stability.
Grip Strength
Suitcase carries build exceptional grip strength.
The grip is foundational to many athletic activities.
It is crucial in anything from lifting to climbing and grappling.
All the strength in the world means nothing if you cannot maintain your hold.
That's why developing your grip strength should be part of your training if you want to be successful.
Hip Stability
People oftentimes completely overlook hip stability.
Yet it is very important.
Strong hip muscles keep your pelvis level and protect your spine.
It also contributes to effective power transfer from the lower to upper body.
Having great strength in bilateral exercises such as squats doesn't mean you have unilateral hip stability.
This can result in hip pain and movement dysfunction.
Conclusion
This combination of benefits is rare to find in a single exercise.
Most exercises target measurable qualities: strength, speed, power, or distance.
The suitcase carry, on the other hand, builds the foundational stability that underlies all performance.
That's what makes it so valuable for long-term athletic development.