The Best Core Exercise You're Not Doing

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 olympic weightlifting programming (part 1):

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[JorgeMP]

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!

[CarlosBenjamin]

Having the live model actually doing the exercise or breathing differently is the most clear demonstration I’ve seen. Thanks for that.

[FM]

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.

[patrickkoekenbier]

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

[danielcaldwell]

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.

[KaiserMoC]

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.

[MobaCry]

I don't think there is anybody on YouTube 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.
🙂

[GringoEarthquake]

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 🔥

[woodybutler]

This is so great. Functional strength, explains what details to look for while doing the exercise, example reps/sets, explains the biomechanics.

[mikemiller]

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.

[grahambarber_]

Great combo - you guys are GOOD together. And who doesn't love carries! So much bang for the buck.

[carsonkrueger]

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.

[TheLeftwheel]

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. 👍👍

[whomadethatsaltysoup]

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.

[willcorley]

One of my favorite videos of yours thus far. Thank you for all your help.

[CSUnger]

Apart from the actual content, it is always a pleasure to hear someone speak knowledgeably about their craft.

[malibubarbie]

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!!

[RedfishCarolina]

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.

[LadyEmpanada]

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. ❤

[jamestan]

I love doing farmer walks but that is carrying 2 dumbells equal weight! This one gotta try more then! YES!! Thanks for showing this.