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.
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[@CarlosBenjamin]

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

[@Always_sojourning]

💯 👍👍

[@JorgeMP53]

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!

[@PianoPrinceOfAnime]

can i do this with 2 dumbbells' instead of only one? I apologize if this is a dumb question 😅

[@JorgeMP53]

@@PianoPrinceOfAnime That's not a dumb question at all. Of course you can, just make sure that they are heavy enough. Kettlebells provide an additional challenge because of their shape, but you sure can with heavy dumbbells as well.

[@PianoPrinceOfAnime]

@@JorgeMP53 oh I see! Thansk for replying! And noted as well!!

[@PianoPrinceOfAnime]

@@JorgeMP53 Is it okay if I can do it everyday whenever I am free? because I am afraid of overtraining! Or should I just listen to my body?

[@JorgeMP53]

@@PianoPrinceOfAnime You don't need to do it everyday. Yes, you can, but it is not mandatory. Just doing it twice or three times a week is enough and will provide the same benefits as if you do it every day.

[@921FM]

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.

[@Fighter4Street]

I am realizing this also as I sent on a backpacking trip and my hip muscles got painful. I was surprised at first because I was doing squats and deadlifts for a while and realized they did not help at all. It seems that these may have helped me as they seem to strengthen the hip muscles.

[@Emvymcla]

I am 25 and realize core is the most important thing to work out. Especially as it relates to breathing

[@danielcaldwell5940]

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.

[@mahjimoh]

Smart! That means you’re knocking it put while doing something you needed to do anyway, and almost certain to include it in your week. I love that.

[@Fran-ou7zf]

Great idea, thanks for sharing!

[@mamabearthrives7815]

Smart!

[@Orbitalbomb]

what has this to do with a knee replacement?

[@mellumia]

​@Orbitalbomb the fact that a professional is someone that reccomended it to him, and that he saw this professional due to an injury. In this video it's also being recommended by another Dr, specifying stability. It all starts with the core, and can impact many other areas. Its all connected. Reading comprehension classes are free on KZbin btw

[@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.

[@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 🔥

[@morespinach9832]

This move - farmers walk?

[@alan30189]

@@morespinach9832 This isn’t a farmers walk. Look up the farmers walk. The farmers walk is where you have weights in both hands, not just one.

[@patrickkoekenbier6333]

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

[@SquatUniversity]

😂

[@MaccaveliDon]

I can relate 😭😂😂😂

[@JosephSiket]

Good philosophy, see the good side of everything.

[@basicuser54]

You’re welcome ;)

[@VladimirMilovanov-ty4kh]

Well Patric, not only are you getting much stronger because of it, above all you're showing respect! Godbless you!

[@MobaCry]

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

[@SquatUniversity]

Thank you!! And I’ll see what I can do!

[@coryaw95]

He knows a lot, but his entire approach to feet and spine is wrong. He regularly misreads the literature

[@lean4real_11]

@@coryaw95 how so? whats incorrect about his information?

[@Marunius]

@@coryaw95 I'm interested too, please let us know!

[@coryaw95]

@@Marunius There is no evidence that modern shoes do cause plantar fasciitis or Hallux Valgus. Aaron’s content is generally correct and useful, but he has been selling this lie for a long time. There’s a lot of negativity towards him in the physio community because of this. He’s been pushing this narrative for years in order to establish this perception that alternative footwear should be prioritized, and thus he’s developed his wide toe box shoe. He’s regularly memed for having a foot fetish. Most of the time, he doesn’t even cite source material for his claims on the foot. And when he does, he extrapolates in ways the authors don’t or misrepresents the data. And that’s not even touching on his issues with the spine. I’d been a fan of his for a long time, and still use some of his drills for my squats; he gives good mobility drills and provides good cues that help me stay more precise. But he’s lost a lot of credibility and respect from many people as a result of his grifting. He’s hardly the most knowledgeable. He might be one of the most popular, but very rarely does that translate to accuracy. If you want specific cases of him misreading and misinterpreting the literature, I can refer you to other creators who have discussed it. I don’t have the time to individually craft a response for you here.

[@mikemiller6483]

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.

[@woodybutler]

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

[@SquatUniversity]

Glad you liked this one!

[@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.

[@grahambarber_]

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

[@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. 👍👍

[@Fighter4Street]

Interesting, I'm in Asia right now and my Hips are painful after walking long distances with my backpack. At first I thought I pulled my back muscles but realized it was not my back but my hips after I could deadlift and squat without issue. All around my hips are painful, and I had trouble walking. Do you think these would have helped, not sure if they work the hip muscles, but he did point to areas like from the side to the back area where I was in real pain. This is why I thought I pulled my back, but I don't think it was my back as I could still squat and deadlift with no pain.

[@AkiraHartono]

Lol what was that intro

[@hugostiglitz491]

Fr lol

[@jordanbabcock]

No clue but I love it 🤣

[@SquatUniversity]

Haha Emmy level performance right?😂

[@hugostiglitz491]

@UCHt6C4hYk_8AOvwIe8IzDQA Oooooo 😯

[@921FM]

"This squat university boiii"

[@carsonkrueger3661]

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.

[@ArtbyPaulPetro]

buckets of concrete are especially challenging because the concrete inside the bucket moves around a bit plus it's bloody heavy lol

[@alan30189]

You must have a bulletproof core! 😃

[@SilkyThick]

I tell people 80% of my job is loaded carries, I get paid to work out I don't understand why people hate doing labor yet pay to go to a gym.

[@malibubarbie9098]

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!!

[@CSUnger]

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

[@willcorley3121]

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

[@dadventuretv2538]

I love these. Do them with the overhead carry also. Have helped my core stability so much, especially in controlling a mountain bike in the air while jumping.

[@jamestan220]

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

[@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.

[@nikitaw1982]

random thought, sort of related. i worked as a removalist a few years ago and toying with the idea of just taking a double mattress off one bed frame and taking into another room other end of the house and back again as my conditioning. Really tests if all the lower back and core stability stuff is doing the job.

[@wfpbwfpb]

Good idea! I’ll give that a try

[@alan30189]

@@nikitaw1982 I carry my girlfriend around with one hand.

[@lean4real_11]

honestly, this movement is the movement i do the most in my life lately, apart from walking itself. i love carrying stuff. i carry my 35 pound kettlebell around the yard, and at work i carry 40 pound bottles of water for water coolers. i do that almost every day. and occasionally ill carry my 60 pound kettlebell. it never occurs to me to carry a lighter weight, but i should give it a go because im always carrying heavy. thank you for this video

[@FIGGY65]

I agree Sky. I’m 57 , 6’5” 240. I have an old ( out of certification) 43# industrial rigging shackle that I walk 2 miles with, 2X a week. I carry it in every imaginable position ( overhead 1 arm, suitcase, at the waist, chest high bear hug, clean rack position in each hand) and rotate through all these positions WITHOUT letting it touch the ground. I allow myself a stop or two, but this shackle can’t touch the ground/leave my hands. I’ll go 1 mile, put it down for a 5 minute rest, then do the return mile home the same way. It doesn’t stress me too bad while doing it, and it forces me to have extreme awareness of my footing and balance traversing curbs, etc. I’m hungry as a horse for two days after wards and sore in every odd muscle everywhere. I went to my doctor for a routine check up after a walk and she said my normally excellent pulse/blood pressure was stellar that day. Keep up the good work!

[@nikitaw1982]

atm i have a chair either end of the living room so get a mini break while put on the chair turn around and grab with the other hand and walk back.

[@alan30189]

I carry a 100 pound kettlebell around, all day long.

[@alan30189]

@@nikitaw1982 WTF are you saying? Makes no sense. 🙄🤦🏼‍♂️

[@lean4real_11]

@@alan30189 be quiet clown

[@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. ❤

[@Questionsandconsequences]

Another superb video with solid anatomical explanation of the how and why... Thanks again keep up the great work guys!

[@peterparahuz7094]

1:57 impressive pause!

[@harleyross664]

I have it in every warm up its been fantastic for helping with my snatch and cleans

[@Claire-cj6nn]

Thx.. they completely ruined my backsurgery rehab with this Transversus BS.. Finally after I started reading Stuart Mgcill myself i was able to help myself.. love your channel ! Saving people's lives !

[@iskandarbagirov8769]

I was wonder if you could help. I had a squat injury a month ago when doing a warm up with 135. My left shin was in pain after the first rep. Went to the doctor and he told me it was just a shin splint from overtime and that I should stop squatting until it got better. It been a month and first day back to squatting and I can still feel it with every rep.

[@adam872]

I incorporated the suitcase carry into my routine a few months ago and I've definitely felt a difference. Over time I gradually increase the distance I walk with the kettlebell and even though at the time it doesn't seem much, having to focus on staying level whilst your body wants to lean to one side really works those side abs and back muscles.

[@mikewalkow1860]

Try carrying full 5 gallon buckets of mortar or concrete that way, as I did as a masonry laborer. Didn't take long to figure out to bear hug it and carry it in front, or split the load into two pails. UT one handed carries are a great way to learn bracing.

[@aubreyyoung4610]

Okay then, One-Take No-Cuts Aaron! Amazing video, and the fact that you can talk off the cuff about core strength for minutes at a time says a whole lot about your depth of knowledge.

[@stevengriggs9664]

I have also being doing this for years..... it's called carrying the grocery shopping/bag/suitcase etc

[@jacksippel9512]

I really like the skeletal illustrations you often use to highlight a message. Having a live demonstration as well ups your game and is very effective. Your tip about breathing to expand your sides is the best instruction I've had instead of "brace your core". Thanks from Kansas City.

[@asysomuk4905]

This was an absolute master class, good to strengthen core and reduce back pain.

[@Arpin_Lusene]

Just did this today during my walking session. Feels quite challenging but still doable which is great. If one arm is tired, I just switch it to other hand, so I don't need to completely stop just because my one hand is tired.

[@aaronlatif52]

Once a week for me and I get my forearm work too since my kettle bells are a little thicker then most. It helps me justify using straps for rowing and dead lifts so that my grip isnt my limiting factor.

[@utarian7]

Best fitness channel on youtube. Technique, prehab, warm up, mobility, rehab. It has it all!

[@BurtonHohman]

Ever since I saw your video of banded kettlebell suitcases I do them almost every workout. Love them!

[@starshine7937]

This is hands down the BEST channel on YT massive thank you for inspiring and educating

[@perfectsoulmates2023]

♥️ Ive been doing suitcase carryies for about a week now and let’s just say I love the benefits 💪🏼

[@danielirvine6414]

I have been doing your core exercises for the last few months, and quite like them. I would love to see a video aimed at those training for sports where rectus abdominis and obliques act as movers as well as stabilizers. Specifically I cross country ski, both skate skiing and double poking require movement from the core. Climbing is mainly stability, but does require some movements initiated through the core, ie when you lose your feet on an overhanging boulder and have to bring them back up

[@belbol1547]

Man I've never been able to do squats without pain or injury as soon as I get heavy, and nowadays I'm older and just avoid them altogether. I wish I had someone like this nearby to teach me.

[@erikayala163]

Just did this today and it is challenging to walk with the KB on your side, great exercise!

[@Pytterr]

this content is always getting better and better, thanks

[@SquatUniversity]

I'm glad you're enjoying the content I make!

[@Pytterr]

@@SquatUniversitynot just that, man. ive been crossfitting for a month or so, and your tips changed my entire way of facing it. hope to meet you someday. thanks

[@SquatUniversity]

@@Pytterr I’m honored to hear 🙏🏼

[@MalakiDetroitDeadstock]

post workout usually do 2-45 plates 10 min 2 min on 1 off for cardio/core on treadmill max incline 2-2.5 mph (to music tempo, more enjoyable). gonna grab a couple kettles tomorrow slow it down flat work on the upright balance. farmers carry.

[@seankelly9998]

Heck yeah I would like to see more core exercises. Thanks.

[@jessebremner5209]

I do weights on both sides and walk from downstairs to upstairs and then go outside and walk my trap bar with about 100 lbs up and down a pretty steep long driveway. I'm always exhausted on those days at work by the end of the night..feel like it helps a lot for playing hockey

[@drewaskew4037]

Great explanation! Been training farmer and suitcase carry for the past couple years. Invaluable exercises 💪🏾

[@chrisphillips6479]

I like doing single handed kettle bell farmers carry, but train it more like a HIIT workout. I walk 1/4 mile to my neighborhood park. Then walk each straight away switching hands only once at the halfway point. Then do different exercises at each corner. I do 4 laps with a 50 or 70 lb kettlebell. I see this similarly to HIIT or Circuit training. It's a full body workout and feels great. However, I have a physiology background in the Air Force, and I'm trying to find science that backs up what I'm doing. Yes, looking for confirmation bias, but also objective enough to listen if I'm dead wrong.

[@PJ-hi1gz]

I love this exercise, it's great for scoliosis gait correction

[@lilrocnine6658]

It’s Focus Fitness and man does it work.

[@metalpractor5150]

Spot on with the research. Great explanation, great visuals, and directives. Thank you

[@zacaffeine2048]

Can you please go in depth on beginning barefoot running. Also help with issues that arise like tight hamstrings, weaker hip on one side and knee cave. How to know when it’s safe to progress and when its best to scale back or take it slowly. 🙏🏻🙏🏻

[@ashkonardavani3031]

Great video! Could you possibly do a video on full body mobility and flexibility drills?

[@SquatUniversity]

You got it!

[@RamssesPharaoh]

@@SquatUniversity Great! Thanks

[@johnd5805]

yes flexibilty I need that back in my life. I'm 56 and need help. Thanks

[@AaronMerritt87]

SOLID show and tell.

[@wayneparker9331]

OUTSTANDING INFO!!! This is one of your best videos. 👏👏👏👏

[@munsunsnight]

Does walking 4klm with groceries count?

[@SquatUniversity]

Definitely

[@munsunsnight]

@@SquatUniversity Thank you, I really like this channel.

[@P3ace_maker]

Dude is literally explaining how I go to groceries :)) Amazing!

[@josedanielherrera7115]

You can do all of these things and much more with medicine ball plyometrics and dynamic passing. Plus it's actually practical applicable to sport

[@Menelvagore]

Dig it. another thing to add for diversity in my core work outs. as a big fan of calisthenics I'm always looking for more options without needing a lot of equipment. I just don't have the space.

[@GodOfShaolin]

2:09 lol this dude froze in time

[@cherobinson6371]

Hit a boxing bag 2-3 times a week 3 three minutes rounds and in a month? You’ll be shocked at how many new cuts pop up many u have never seen doing gym focused exercise. Plus u get fit. It’s fun

[@eliset7512]

Best tool I ever bought, for the price, looks great, i mean not much details but it is just perfect

[@mrdman094081]

Great explanation and great series on core stability strength. You could easily sell a core stability strength course to any sports team or martial arts school, including pro sport teams.

[@Patriotic327]

I don’t lift “heavy” but I lift and stuff to stay young. Pallof press and suitcase walks, lunges greatly increases any rotation strength task like shoveling snow.

[@andreaandersonphd8360]

This is such a helpful video. It is part of my programming but I never knew why they are so important. Thank you!

[@TheDeepsz]

Farmer's walk and suitcase carry are like a cheat code to overall strength and performance in the gym.

[@christinenichols8637]

We do these and other single-arm asymetries all the time in my gym.

[@SquatUniversity]

thats awesome

[@hantoosa3035]

Great video as usual. Do you have a advice on imbalanced or tight QLs? i feel my hip is higher on one side

[@johnwalters7502]

Appreciate your great content. Could you please offer a suggestion regarding starting weight (or weight range) for this exercise, particularly for someone who is pretty week. Also, could I carry a relatively light weight for longer, following the time-under-tension approach? Thank you.

[@jeanandrecastillo8476]

wow I didn't know this exist, but now im going to do it every day I can, greetings from Colombia.

[@HeavyweightMind]

Would love to see a video about how to increase supination of the wrists. I really want to work barbell curls and like exercises, but my wrists just don't rotate far enough.

[@cesarsebastian7420]

I love this exercise and more when it’s a chaos suitcase carry

[@JesseCuster]

I've been doing these and not really feeling it. Probably my form. But I like the upside down weight idea! Going to try that.

[@saltyeel3051]

You are the reason i am looking into phyiscal therapy! I really wanna learn how to body works and how to help others with their problems! p.s. do you isolate calves..? Just subbed!

[@cottondai]

Awesome insight into using kettlebell for core.

[@josephclark5414]

This guys ability to receive and demonstrate instruction is uncanny. Which makes what Dr. H did to him in the beginning all the more messed up… Awesome explanation!

[@EdwardsNH]

Excellent information! Clearly explained the how AND why... awkward attempt at humor in the opening?

[@millemaolchannel8608]

Matt Wenning is also big on these too! They are game changing

[@michaeld3102]

Please do more videos!!! Much better than shorts.

[@chillagorilla]

Best fitness channel on YT 🏋️‍♂️

[@Alejandro-ym1rp]

Great video guys! I love the teamwork 💪🏾🤜🏾

[@angstymelon4595]

I love this video, i have a 2kg weight like the one in the video, im going to try this exercise. I've been watching some of your other core exercises videos. i wanted to try the alternative to sit ups one. where you have one leg raised and one flat and raise the head slightly. i experienced significant pain in my neck and lower back. are my back muscles too weak for this exercise?

[@adamloepker8057]

You got great detailed content man, thanks!

[@Furyflow]

Hey Aaron, thanks for the great video. As a person with constant QL pain, this is fantastic. I have the issue tho that my left wrist can't really handle long duration kettlebell carrying, any advise on warm ups for the wrists or something similar?

[@alan30189]

Try some type of strap that you can strap around one shoulder and hang the weight from that, I think you would get the same effect.

[@TN-kg2lv]

The guy demonstrating is doing a good job. A lot of people who demo exercise are like robots. But this dude is very animated.

[@sidrens1047]

The demo guy has a great physique, however is way too dominant in his Rectus-abs and appears to struggle with bracing effectively. When we brace our rectus-ab tone is reduce heavily, as we push obliques outward.

[@carpediem9382]

so informative! thank you for this demo

[@genegroover3721]

Great content! Watching you from South Korea.

[@herbertvonsauerkrautunterh2513]

I use full Jerry cans. I store fuel at home so carry them quite a lot. I'll look at getting some bells as I can't hold Jerry cans up like that lol

[@apatterson619]

I get intense pain in my contralateral hip flexor doing these. Just the left one. Any suggestion why that might be?

[@gustavodominguez2222]

Excelente consejo! Saludos desde Argentina

[@JonathanMcConico]

Thank you for the excellence in your videos! What anatomy app/software do you use?

[@garthmartens3899]

Thank you

[@KK-be8rv]

i love to load a barbell uneven (10 kg on one and 30 kg on the other side) and do easy deadlifts as a warmup set

[@justindavis18]

Best Intro ever

[@R_W103]

So glad I found this channel ❤

[@rngmrflogster833]

Thanks, will be adding this to my program

[@illwafer]

graham looking great! no need to spend money on "bullet time" when graham can maintain that balance on one leg no problem.

[@AbdullahSky7]

I used to carry my school bag on my right shoulder over years and now I have my right side is stronger the left one (I think it's the QL muscle). I need to fix it now