Suitcase Carry

The Suitcase Carry is a unilateral version of the Farmers Carry which places greater emphasis on the Abdominal Obliques . This exercise involves isometric Muscle Contractions of the upper body with the added perturbation from walking. Consequently this exercise is good for developing stability of the Vertebral Column .

Involved Muscles

Given the total-body nature of the Farmers Carry, the following lists muscles that are particularly emphasised:

• Trapezius (particularly Upper fibres)

• Levator Scapulae

• Rhomboids

• Rotator Cuff

• Core

  • Quadratus Lumborum (contralateral)

  • Internal Obliques (contralateral)

  • External Obliques (ipsilateral)

• Erector Spinae

• Gluteal’s

• Flexor Digitorum Profundus

• Flexor Digitorum Superficialis

• Flexor Carpi Radialis

• Flexor Carpi Ulnaris

Procedure

Starting Position:

• Patient stands with an upright posture grasping a weight (usually a Dumbbell, Kettlebell or weight-plate) in only one hand

• Certain involved muscles such as the Core , Rhomboids and Gluteal’s may be emphasised by consciously contracting them.

The Suitcase Carry is then performed by the patient by walking whilst maintaining optimal posture against the resistance of the perturbating weight.

Variation

• The Suitcase Carry can also be performed simultaneously with the Bottoms-Up Kettlebell Walk in the opposing hand.

Cluster

Regression

The following exercises may be used as a regression if Suitcase Carries exceed the capacity of the patient:

• Side Plank - partial bodyweight isometric anti-lateral flexion exercise

• Banded Russian Holds - isometric low resistance anti-rotation exercise

• Bird-Dog - bodyweight isotonic exercise that emphasises Posterior Sling / Core

• Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core

• Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight

• Seated Row - rudimentary weighted isotonic horizontal pull movement

Progression

The following exercises may serve as a progression to Suitcase Carries once proficiency is achieved:

• Rope Climb - pull-up variation with entire load bestowed on alternating arm

• Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling

• Swimmers Oblique Extensions - exercise that may be used to lengthen entire Lateral Line through large body-wide lateral-flexion range