This is one of those exercises that does exactly what it says. If you’ve ever grabbed a suitcase and power-walked to catch a plane, train, or bus, then you’ve done suitcase hauling. The good news is that working out at the gym has many benefits without the stress of not being able to make it on time. Want to know more? Grab a kettlebell or the best adjustable dumbbell and give it a try. Plus, find out what happened when you practiced carrying your suitcase every day for a week.
Carrying a suitcase is a versatile exercise that works your upper, lower and midsection. This is a compound exercise used in functional training workouts such as CrossFit and Hyrox to help build muscle, improve grip strength and increase lower body power.like farmer’s walkwith weights on both sides, the suitcase carry Isometric and isotonic exerciseisometric refers to static exercise that stresses the muscles (in this case the shoulder and trunk muscles) without lengthening or contracting them, whereas isotonic includes dynamic movements such as walking. included. For beginners, carrying her suitcase will help the farmer hone his technique before proceeding to his walk.
Remember that what works for me may not be right for you or your body. If you are exercising for the first time or are returning to exercise from an injury, we recommend having your form checked by a personal trainer before adding weight to your exercise.
How to carry a suitcase
Unpack your suitcase, grab some kettlebells, dumbbells, or weights and give it a try.
- Lift the weight with your non-dominant hand. Stand with your feet shoulder-width apart to strengthen your core.
- As you step forward, remember to pull your shoulder blades down and back, supporting your weight with one hand while walking.
- Continue for a certain number of steps or distance, then stop and lower your weight to the ground.
- Lift the weight on the other side and repeat.
If this is too difficult, reduce the weight you lift or shorten the distance you travel to carry your suitcase.
I carried a suitcase every day for a week – this is what happened to my body
I realized that I have weaknesses
Like many people, I tend to carry suitcases, handbags, and even my 11-month-old nephew in my right hand, which is my dominant hand. Even when I go for a walk, I hold the dog’s leash in my right hand. On the first day of carrying my suitcase, I immediately noticed how weak the left side of my body was. One of the benefits of carrying suitcases is that you can work one side at a time and get a unilateral workout. Over time, weakness on one side of the body can lead to muscle imbalances and injuries, so this was a real eye-opener in continuing to train my left side in the gym.
I had to think about keeping my core focused
This exercise is highly effective and works your core as well as your upper and lower body. I really had to think about keeping my core tight as I walked and not leaning a little on the weight bearing side. Think about sucking your navel into your spine and keeping your torso upright as you walk.
Also, you should avoid bending or slouching when walking. This happens when you are tired. I noticed a tendency to slouch on the last rep on my weaker side. Not only does this make the exercise less effective, it also puts pressure on your lower back, which can lead to back pain.
shoulders kept rising
My watchword for this week’s challenge was ‘shoulder down and back down’. I noticed that when I got tired from walking, my shoulders became tense and raised toward my ears. A personal trainer who was watching me mid-week told me to think about lowering my shoulders and back towards the weight I was holding in my hand to avoid putting pressure on my shoulders and neck.
I hauled suitcases every day for a week – here’s my verdict
We do a ton of these challenges at the Tom’s Guide Fitness Desk, but this time the challenge really surprised me that I needed to work on my weak spots and grip strength at the gym. It was a challenge, but by the end of the week I felt like I was definitely making progress and was able to lift the weight of the kettlebell I was carrying. What are you waiting for? Try this at your next strength training session.
