What Happens To Your Body When You Do Suitcase Carries For 30 Days — Transcript

Full transcript

1. 0:00have you ever wondered what would happen
2. 0:01to your body if you did suitcase carries
3. 0:03for 30 days this exercise has the
4. 0:05opportunity to build a substantial
5. 0:07amount of muscle but it also has many
6. 0:09other benefits that you might not expect
7. 0:12we'll be going over these benefits and
8. 0:13the common mistakes we see happening all
9. 0:15the time later on in this video so stick
10. 0:18around first let's talk about how it
11. 0:21improves core strength and stability the
12. 0:23suitcase carry involves an asymmetrical
13. 0:25load that means you're carrying all the
14. 0:27weight on one side instead of evenly
15. 0:29spreading it across both your body has
16. 0:32to work to keep itself from leaning
17. 0:34while carrying the uneven load which
18. 0:35automatically engages your core that
19. 0:38makes it a unilateral exercise and you
20. 0:41might be surprised at the valuable
21. 0:42benefits this kind of exercise adds but
22. 0:45more on that coming up the suitcase
23. 0:48carry challenges the core muscles all
24. 0:50around each side of your body that
25. 0:52includes your abs and obliques which run
26. 0:54up and down each side of the classic
27. 0:56six-pack abs to stabilize your body as
28. 0:58you move it also works Works your spinal
29. 1:00Erectors muscles deepen your back that
30. 1:02straighten and rotate your spine this
31. 1:05will help you improve your core strength
32. 1:06and endurance leading to better overall
33. 1:09stability and enhanced performance in
34. 1:10sports and daily activities I'll even
35. 1:13show you how to increase the lower body
36. 1:14challenge of this exercise with a piece
37. 1:16of equipment you might not expect you'll
38. 1:18also be training lots of smaller often
39. 1:20unworked muscles with this exercise
40. 1:23here's a pop quiz once's the last time
41. 1:25you worked out your hands and forearms
42. 1:26for better grip strength grip strength
43. 1:29is crucial for everything from shrugs to
44. 1:31pull-ups and suitcase carries help
45. 1:33improve this skill so you can see how
46. 1:35this one exercise can boost your overall
47. 1:37Fitness performance the longer you do
48. 1:40suitcase carries the stronger you'll
49. 1:41make your hands and fingers and the more
50. 1:43work you can put into other exercises to
51. 1:45strengthen your shoulders back and
52. 1:47legs speaking of shoulder strength the
53. 1:50suitcase carry is a great exercise for
54. 1:52increasing the strength and stability of
55. 1:54your shoulder muscles including the
56. 1:56rotator cuff and scalp stabilizers a
57. 1:58group of muscles that work work together
58. 2:00to provide all of your shoulders range
59. 2:01of motion these muscles are often
60. 2:04underworked and strengthening them can
61. 2:06improve overall shoulder health and
62. 2:08reduce the risk of injuries especially
63. 2:10during activities that involve overhead
64. 2:11movements or heavy lifting now we all
65. 2:14know how bad the posture crisis is in
66. 2:16the world right now you're probably
67. 2:18slouched over right now at your computer
68. 2:19watching this video but this exercise
69. 2:22offers postural benefits that will fix
70. 2:24that damage that was done to your body
71. 2:26over the years here's how while doing
72. 2:28the suitcase carry it's vital that you
73. 2:30maintain good posture keeping your back
74. 2:32straight and neutral shoulders steady
75. 2:34and body upright while carrying a weight
76. 2:36in one hand can promote better posture
77. 2:38in all
78. 2:39situations and prioritizing good posture
79. 2:41can help alleviate and prevent back pain
80. 2:43and improve spinal alignment this
81. 2:46exercise is motivating because you can
82. 2:48easily see how it'll benefit you in
83. 2:49everyday life think of the weight in
84. 2:52your hand as a suitcase as the name
85. 2:54implies and imagine yourself lugging it
86. 2:56around the airport or imagine yourself
87. 2:58carrying a heavy grocery bag a briefcase
88. 3:00a tool case a golf bag you'll build
89. 3:03functional strength the kind of strength
90. 3:05you can use every minute of every day to
91. 3:06walk climb stairs carry a laundry basket
92. 3:09lift a child and
93. 3:10more every time you do the suitcase
94. 3:12carry you're making these activities a
95. 3:14little easier so the next time someone
96. 3:17asks you to help them carry the
97. 3:18groceries from the car you'll be ready
98. 3:21and if you're at a more advanced skill
99. 3:22level you can increase the challenge by
100. 3:24using a treadmill and slightly
101. 3:26increasing the incline keep the weight
102. 3:28light and use this VAR ation to work
103. 3:30your legs harder while you maintain the
104. 3:31same good upper body form I'll be
105. 3:34showing you the way suitcase carries can
106. 3:36greatly increase your muscle mass but
107. 3:38first I have to let you know one of my
108. 3:39favorite things this exercise has to
109. 3:41offer and it's how it will affect your
110. 3:43balance and coordination isolating one
111. 3:45side of your body at a time will help
112. 3:47with this by challenging your muscles
113. 3:49from your shoulders down your spine to
114. 3:51your core and legs to keep your body
115. 3:53balanced and steady you'll train them to
116. 3:54work together better to maintain good
117. 3:56form and posture the suitcase carry is
118. 3:59is going to contribute to strong legs
119. 4:01six-pack abs and a stable sturdy lower
120. 4:04back two key areas you'll strengthen are
121. 4:06your shoulders specifically the traps
122. 4:08and forearms that's right while you'll
123. 4:11see lots of people doing shrugs and
124. 4:13overhead presses both of which are great
125. 4:15exercises for the trapezius muscles the
126. 4:17suitcase carry is an underused exercise
127. 4:19to build those shoulders of Steel by
128. 4:22carrying the weight at your side you're
129. 4:24engaging your shoulder stabilizers in a
130. 4:26way that many other exercises simply can
131. 4:28match if if you're getting value from
132. 4:30this video so far be sure to smash that
133. 4:32like button below now let's explore the
134. 4:35major benefit I mentioned earlier
135. 4:37unilateral training when you're training
136. 4:39muscles the goal is to develop both
137. 4:41sides of your body evenly but all too
138. 4:44often people exercising end up favoring
139. 4:46one side of their body more than the
140. 4:48other meanwhile recovering from an
141. 4:50injury can also contribute to an
142. 4:51imbalance as you might unconsciously
143. 4:53favor the uninjured side even
144. 4:56experienced weightlifters deal with
145. 4:58muscle imbalances an imbalance can lead
146. 5:00to poor form and increase the risk of
147. 5:02injury or reinjury so how can you
148. 5:05prevent or treat this issue the suitcase
149. 5:08carry is a fantastic way to correct
150. 5:10imbalances between the sides of your
151. 5:11body by training one side at a time
152. 5:14doing this exercise will show you fairly
153. 5:16quickly which is your dominant side
154. 5:18however it'll also reveal other
155. 5:20imbalances such as a weakness in one
156. 5:22shoulder or
157. 5:23leg because it works one side at a time
158. 5:26you can iron out muscle imbalances
159. 5:28between your shoulders core muscle hips
160. 5:30ABS or hands and forearms this will
161. 5:33directly improve your performance when
162. 5:34doing overhead presses shrugs and other
163. 5:36shoulder
164. 5:37exercises there is a very important
165. 5:39common mistake that when avoided can get
166. 5:42you the results you want at twice as
167. 5:44fast but first let's go over the correct
168. 5:46way to perform the suitcase carry you
169. 5:49can perform the exercise almost anywhere
170. 5:51and you can use many objects as weights
171. 5:53from standard dumbbells and cattle bells
172. 5:55to sandbags bags of books jugs of water
173. 5:58or yes suitcases
174. 6:00let's go step by step through how to do
175. 6:02the suitcase carry exercise first get a
176. 6:05good grip on the weight and hold the
177. 6:06weight at your side start with the
178. 6:08weight in your non-dominant hand so that
179. 6:09you have the most energy left to power
180. 6:11through those more difficult reps that
181. 6:13way you'll ensure that you're correcting
182. 6:15an IM balance not worsening it speaking
183. 6:17of balance make sure you're stable and
184. 6:19have a good posture so that you can keep
185. 6:20your balance as the weight pulls you to
186. 6:22one side good posture involves a stable
187. 6:24core even shoulders and a neutral spine
188. 6:27which means your back is an arch to flex
189. 6:29more than the natural curve in your
190. 6:30lower back you also want to keep your
191. 6:33head straight and feet forward once
192. 6:35you're confident in your posture start
193. 6:37walking forward slowly stepping Heel To
194. 6:39Toe keep your upper body as still as you
195. 6:42can so you stay in the correct posture
196. 6:44do this for 30 to 60 seconds at a time
197. 6:47then switch sides and
198. 6:49repeat now that you have the basics down
199. 6:52let's make sure you avoid the most
200. 6:53common mistakes that people make when
201. 6:55doing suitcase carries but really quick
202. 6:57if you made it this far into the video
203. 6:59drop us a comment down below telling us
204. 7:01how long you've been subscribed to the
205. 7:02channel for first as you're walking with
206. 7:04the weight keep your upper body still
207. 7:07avoid moving or twisting your neck
208. 7:08shoulders or chest the key is to keep
209. 7:10everything in a strong stable position
210. 7:12with good posture and a steady Pace a
211. 7:15lot of people can get lazy with the
212. 7:16exercise and just go through the motions
213. 7:19you want to be intentional with the
214. 7:20exercise make sure you're not leaning to
215. 7:22one side as this can also strain your
216. 7:24back and make the exercise less
217. 7:26effective also avoid internal shoulder
218. 7:28rotation
219. 7:30in other words don't let your shoulders
220. 7:31slump forward even as you start to get
221. 7:33tired keep your shoulders down and back
222. 7:36your back straight and your face forward
223. 7:38you want to aim for a slow consistent
224. 7:40pace and take slow strides when walking
225. 7:43a lot of people walk really fast and
226. 7:44rush through the exercise however when
227. 7:47you take slow strides your core muscles
228. 7:49work even harder to keep you upright
229. 7:50which leads to faster muscle growth
230. 7:52think about each step as you walk Heel
231. 7:54To Toe this is the mistake that I was
232. 7:56talking about when I said avoiding it
233. 7:58can get you results twice as fast slow
234. 8:00and steady wins the race for gains
235. 8:03another common mistake is using too much
236. 8:05weight I get it you feel embarrassed or
237. 8:07even discouraged carrying a small
238. 8:09dumbbell around but this exercise
239. 8:11requires all of your muscles to work
240. 8:13together so it's vital that you start
241. 8:14with a weight that's manageable later
242. 8:17you can progressively overload meaning
243. 8:19you add weight as you get stronger but
244. 8:21to start choose a weight that you're
245. 8:22able to carry for 30 seconds at a time
246. 8:25with just a slight challenge when you're
247. 8:27confident in your form try to heavy your
248. 8:28weight it might be frustrating if you
249. 8:30notice a significant imbalance between
250. 8:32one side of your body and the other but
251. 8:34don't rush the process you don't use
252. 8:36different weights for different hands it
253. 8:38takes time to strengthen muscles but by
254. 8:40being consistent with a manageable
255. 8:41weight you'll correct any imbalance and
256. 8:43keep building muscle you're probably
257. 8:45asking yourself how many times and how
258. 8:48long should I do this exercise for when
259. 8:50you start doing the suitcase carry aim
260. 8:51for two to three sets per week each set
261. 8:54will consist of one carry in each hand
262. 8:56so you should aim for two to three
263. 8:58carries with each hand every week or
264. 9:00four to six carries total try to carry
265. 9:02the weight for 30 to 60 seconds on each
266. 9:04side for more of a challenge you can
267. 9:06increase the length while keeping the
268. 9:08same weight I encourage you to share
269. 9:10this video with a friend and challenge
270. 9:12each other to get fit together