Core Stability: Side Bends or Suitcase Carry? |
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- Опубликовано: 23 июл 2024
- In this episode, Dr. Aaron Horschig discusses whether you should be using the classic bodybuilding exercise of single arm side bends in your training. He then shows why the single arm suitcase carry may be a better alternative for strength athletes looking to build core stability.
To read more on building core stability: squatuniversity.com/2018/11/0...
Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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Music credits
Opening and closing tracks by Jook The First
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Aaron, that is awesome content!! Video now becomes more smooth, camera flow is great. The Channel is improving and that's exciting. Never stop teaching! Thank you so much!
woah, I just started reading The Back Mechanic and everything you said reinforces what I have been reading thus far in properly strengthening your core to protect your spine. Great video.
Thank you so much for scientifically explaining it, really helped me choose a better exercise and plan an overall better workout 💯
Vineet Bhagat youre so welcome - thanks for checking out the video
We’ll explained. I’ve been to a lot of chiropractors and physical therapist about my low back pain, but my current physical therapist is trying to work on my low back and stabilizer muscles I tried the suitcase carry today and felt all the muscles working that you explained and it makes since I will be doing this more often from now one 🤙🤙 Mahalo 🏝🏝
Such high quality content! please upload more frequently and thank you for your instagram posts and stories it helped me a lot :))
Thank you! And i'm going to shoot for 1x/week with these new videos on RUclips! Thanks so much for checking out the content.
I think the side bend especially in different planes is important. Everyday life calls for these different planes. Core stability is more important for the core lifts in the gym. All important to be touched on.
Did this first time today, I must say everyone should include this in there workout, very hard to do for long intervals + very practical at the same time
I love both. One for stability, one for strengthening in a lengthened position. So yeah for stability and befits in a squat, suitcase carries or side planks are king.
So helpful! Thank you for this explanation
Excellent breakdown.very informative. 👍👍
Since I want to train to improve Taekwon-Do Kicks, after this video I conclude that I should do the side bends, because they emphasise more into the movement my core should do when holding the legs to the side.
Awesome Explanation - Thanks!👍
Thank you Aaron. Great video
Great work. Thank you!
Thank YOU!
Good stuff as always. Great to see solid advice and info portrayed and not just the latest fads and gimmicks.
Thank you! I really appreciate it.
Good work man, I like it
Great vid. Thanks!
Awesome stuff Aaron!
Thank you!
This guy's book 'Rebuilding Milo', helped me rehabilitate my back which has been causing me grief for the last 15 years. Thank you Aaron. I just wished you published your book 10 years earlier before I spent all this time and money seeing orthopaedic doctors resulting in ineffective back surgery.
Love your channel!! 💪
caeles21 thank you!
Excellent content!
Thank you!
Excellent!
Whomever "disliked", Well, to each his own but your explanations where great!
I love doing carries. I had my two clients doing that this morning actually ;) .
Great info as usual! Can you do a clip talking about dealing with quad tightness and having an imbalance between quad tightness of each leg?...
Thank you! And i'll see what I can do !
thank you!
Very informative. If not much room for walking, would marching in place give the same benefit?
Great info
Thank you!
Thank you. 😊
Sagar Kalra you’re welcome!
Great explanation of the effectiveness of the exercise. I wonder if the same applies to sit-ups or crunches. Are planks, or similar isometric exercises more effective or functional?
Could be any clearer than this. Great video and presentation. Cheers.
Very good video
you are sir gift to community thank you
Still, the spine obviously can side bend a certain amount and is made to. So doing side bends with light weight should be done. As a nearly 60 year old, if you never do something the body can do, eventually you won't be able to do it anymore ever. The emphasis is mobility and balance maintenance not strength gains.
Yes, but....without strength, all else fails.
I use Pavlov presses but hold them isometrically it works really personally. To develop the squat you just gave me the idea of squatting at the same time thank you.
That exercise works as well! Same concept as a rotational exercise vs an isometric anti-rotation.
@@SquatUniversity thanks I appreciate the advice
Fantastic
Great thank you
Daniel F you’re so welcome! Thanks for checking out the video!
Wise words
Mehn the proper squat warm up improved my squats dramatically. So how about a proper deadlift warm up video ? :D
Nayan ill see what I can do!
@@SquatUniversity awesomeeee
@@SquatUniversity Deadlift University soon.tm
i just became a certified personal trainer and i am looking to develop a core class for my gym...i watched, bookmarked, and plan to use your video on the mcgill top 3 stabilizing exercises...but what about for strength and power??? do you have videos that highlight how to address those progressions??? i intend to focus solely on stabilizing first, however, eventually others will come along who are looking for more dynamic exercises--any suggestions...also, i like the single-arm suitcase carry!! thank you
Does a stationary walk with one hand loaded (for example on a hip belt squat machine) has the same benefits as a real walk or is the latter better?
This video pretty much teaches what Stewart McGill teaches in "The Back Mechanic". He even uses the exact same example verbatim, but no mention of McGill or the book?
hey Aaron can you talk more about Sacroiliac joint paint, that part of the body always bothers me when doing deadlift, I'm also prone to having stiff gluteus on my right side from bending or slightly leaning forward for too long
I'll see what I can put together. Thanks for the suggestion.
Side bending is a good flexibility exercise for the spine. I often do couple side banding exercises in a slow and controlled manner then I finish up with some farmers walks at the end of my workout
Greetings from mexico Dr. , like always the content on your videos are great, question: these walks with kettlebells or dumbells are good for warming for the deadlift? thanks a lot
Fernando chvez yes they can be!
Question please, my problem is that my left QL is weak and also the erector muscles. If I hold the kettlebell/dumbell say in my right hand, spine straight, core engaged, is that working my left QL and right or left glute??? If so, should I also do the opposite side only less reps? Thank you.
Awesome stuff. Loaded carries in general are massively underrated and underused.
Train both. Instead of holding a weight by your side hold a small dumbbell or plate overhead and don the bends. Holding a stable position is more important but the ability to return to neutral is still valuable, especially in regards to sports.
True, it just depends on what your end goal is in training. You must always have a why behind every exercise.
2:05 What is the name of the website where you look at the human muscle anatomy .
Question about the shoulder while holding the kettlebell during the single arm suitcase. Is the shoulder engaged or just hanging free?
How about the single arm overhead carries? Would those also work the muscles targeted on the suitcase carry (obliques and glutei medius) or does it work more on the shoulder stabilizers?
Nat Molero yes as long as it’s single arm it would have a similar effect
Wood chops are a great exercise if you want to target the obliques
If you have lower back pain, or back prolapse, you SHOULD try this exercise.
I have worked as a bouncer for over 20 years, but in the later years my back got worse and worse, and i could barely stand for an hour before a lot of pain kicked in, preventing me from doing my job. I struggled with this for a long time, i went to therapists and doctors, and got dozens of advice and different exercises to try, but none helped me.
Until i started doing this exercise, which i basically came up with myself. First time i did this, it was pretty clear that i was a lot stronger carrying in my right hand, which really set off some light bulbs. Now i have been doing this for a few weeks and my back is in improving for the first time in many years. Try it out!
Thx for sharing
@@utarian7 You're welcome. Suitcase deadlifts also helps.
@@FabledGentleman I'll look into that! Thank again
Sidebends with or without weight have always triggered a painful impingement in my left hip. Could it be sciatica?
I have pain in my glute/lower back when i squat and i think it's the ql muscle you mentioned. A friend of mine has the same problem and we don't know how to fix it. Pls help
Start with this blog: squatuniversity.com/2018/04/28/how-to-screen-your-low-back-pain/
Aaron, what about side bends on a Roman Chair ?
Hmmmmm I do side bends and it’s really helped tighten my waist I love them
What about athletic performance wise, in detail in a change of direction movement?
NomadBale the walks are amazing for change of direction stability
What do you guys think of doing lunges with dumbell in one hand?
He mentioned QL (quadratus lumborum), but said nothing about obliques in proposed exercise -- which is what people are trying to target with side bends.
This definitely makes sense for strength athletes but what about field athletes who need to move in different planes? Do you think it makes sense to train side bends to athletes so it carries over to the field? Thanks for all of the great content!
Exactly. It would be better if he discussed the side bend on its own, its pros and cons. And if it’s such a bad exercise, then offer alternatives.
in which sport do we need to bend sideways? That's just an unnatural movement. You can just do woodchoppers for overloading. Side bends are non-functional, period.
@ppsaha1994 Sports where you might have to rapidly turn, lean, change direction etc. So nearly every sport ever
guys i have pain at my left side top of my glute. do i need to do it for both side or just one side?
What weight should you start with as a % of bodyweight? My weight is 55kg and I am not sure where to start. My core is pretty strong but I tend to overestimate my abilities 😬
Hi hi..great video.. But what about persons who have scoliosis.. Which would be better.. I'm thinking the single arm.. Hope to hear from you Dr. Aaron
Denise King if you’re referring to the walks - yes usually single arm can be better to help work on imbalances that may worsen scoliosis. I always recommend working hands on with a rehabilitation professional when crafting a plan to address scoliosis to make sure you’re being as efficient as possible with your exercise choices
@@SquatUniversity thank you.. Do you do consultations online? .. I would like to chat with you privately if I can.. Let me know what the cost is if you are open to that.. I do not reside in the US so that's why.. Lol
Is walking in place ok to do the suitcase carry?
How should i put this into my training program, how many steps, what kind of weight should i take and etc. Thank you Aaron 🙏
I do them once a week for about 6-12mins on a treadmill (cause, small gym). 6-12mins is about .25 to .5 of a mile. I started with a 35lbs kettlebell, and have gone up to 45lbs. I do them in my "light leg/cardio" day (which is a Sunday for me. I find that my grip gives out far before my core does. Not saying my routine is perfect but its what I do. Hope this helps.
@@theduke5484ok, i got it, thanks man.
How far of a carry do you do? Or much time of a carry?
How many minutes suitcase carry we have to do..
My atittude is that exercise side bends should not do at all because it is dangerous for the lumbar part of the spine. The lumbar part of the spine is predicted for stability rather than mobility. Look at muscle of core as opposed to the muscles that are in opposition to the movement rather than the excitement movements ie antiflexors, antiexistors, anti lateral flexors, etc ..
Is it a good oblique workou?
Heroe
I gotta get me one of those T- shirts... anyone know where i can buy one?
You can find them here! squatuniversity.com/apparel/
I can't find a video on hip drop or pelvic drop or is that the same as a hip shift? If not I'd really want to learn how to fix a pelvic drop as I have one
I just finished reading the squat bible and admittedly go watch one of his video. 😂
Great source of info
Thank you so much for checking out my book! That really means a lot to me!
0:44 hey wait a second....
Chinese Olympic weightlifters seem to love barbell side bends for their warm-ups. Considering all the gold medals they have, surely they know what they're doing. I wish this video also explained the benefits of the exercise.
They smoke too, but I think smoking doesn't get you olympic medals. They speak chinese too, perhaps there's 1 billion people who'd be champions then huh?
@@sneeuwballa Ridiculous analogy. They don't smoke or speak Chinese to get better at weightlifting. They do perform barbell side bends as an assistance / warm-up exercise for weightlifting, hence my comment. You're just a wannabe smartass.
What about off-loaded carries? Like 5lbs in one hand and 25lbs in the other
They can be helpful as well.
I wish I was a PT
I am 76 y/o to me farmer walk is more effective for keeping balance when walking anywhere.
Great video 👍. The left side of my core is weaker than my right. The imbalance is actually visible. I've stopped doing crunches and other traditional ab exercises so I can try and figure out how to strengthen the left side with out strengthening the right side too much. Do you think this would be helpful in evening my core out? If not do you have any advice? Thanks.
Has anything helped you? I have the exact same problem
@@lw7654 I actually started doing sets on an ab coaster tilting the seat towards the left oblique. Which actually seemed to show some progress. Although before I started using the coaster I had already made an appointment with a physical therapist. So when I got to the Physical Therapist she told me that really I had an imbalance on both sides even though the right looked stronger and fuller so she has diagnosed me with a tilted/imbalanced SI joint. I see her about twice a week and she works on me plus on the days I work out she has given me a list of stretches and holds to do. She also asked me to invest in a 65cm inflatable exercise ball so I put my head under a pillow so my back is flat against the floor. Then put my feet up on the ball and lift my hips toward the sky and back down 10-20 times. You may wanna go see a P. T. or chiropractor at least once so they can let you know what's going on. I figured it was a pelvis and back issue the whole time instead of core but I had no idea how to fix it. Btw if your situation is like mine at the root. She told me not to do isolation exercises on the left side anymore to work both sides equally. Which I've just gone back to sit-ups and simple stuff like planks. It's seems as if Its getting slowly better but, I've dealt with this problem for too long and you can find a routine that makes it look like the left is filling out and you'll platuea and it's gone. It's only been a week and a half so I'm skeptical until I know for sure. I'll keep you posted though. I know it's a bitch to deal with.
@@au-confedential2713 thank you! Yes, please let me know how your doing. Everytime I think I’am doing ok, I hit a plateau. I know it’s muscular weakness, my scapular/neck is also affected, one side only. Also looking into PRI(postural restoration) Neal Hallihan. Check it out on youtube. Makes alot of sense. it’s definitely helping with my breathing/ribs.
@@lw7654 Ok definitely. I'll check him out and I'll definitely keep you posted on any advances I make and let me know how you're doing also. Maybe we can fix this damn thing. Lol
@@au-confedential2713 👍
What do you think about squatting and hinging single arm? To work the core and correct imbalances
So If you bend to the side and can't stay neutral, lower the weight?
Yes
3:27
I do side bends if they're good enough for Bruce Lee they're good enough for me
Bodybuilders do side bends to "sculpt" the muscle not strengthen or stabilize.
Yeah it’s really tightened my abs
Stop with the fear-mongering. Our bodies are made to move! All joints are more prone to injuries close to the end-range. Does this means that we should only train with isometrics, or better yet be in the couch forever (minimal risk that way right?). We should have the ability to MOVE AND STABILIZE our bodies in all ranges of motion (dynamic control AND isometric control) for a better and healthier life (ask any real athlete or even any sensible person). Also, dynamic contraction and muscle stretch are better for hypertrophy than isometrics, and hypertrophy is directly correlated with strength and therefore with injury prevention. Let us train dynamically AND isometrically in a SENSIBLE manner (patiently and progressively). Let us be healthier and happier brothers and sister. No Fear.
So the world champion Chinese weighting team that does sidebends regularly is wrong? Nah you're confused bro. Sidebends are great.
You can do side bends or sit-ups
But please don't lose that butt
Sir Mix-a-Lot
1:06 the bar is actually heavier on the ryt side. 😕
So the whole argument is based on the fact that during squat/etc. we stay straight? ... so, the side bend is evaluated based on whether or not it can contribute to better squat/etc? ... what about playing sports? What about tennis, basketball, figure skating etc. where we bend in all sorts of directions, including sidewise? ...
Not a convincing argument.
If this dude was yoked it would be easier to listen to him
Well, he is a doctor, not a bodybuilder.
Day 2 of 30 doing single arm farmer carries.. ✔️🔙 in a month