Suitcase VS Farmers Carry (Science-Based) - How to do them & Which one is better?
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- Опубликовано: 8 июл 2024
- New Website! www.emergenperformance.com/
Follow me on Instagram emergenperf...
Studies:
pubmed.ncbi.nlm.nih.gov/19528...
pubmed.ncbi.nlm.nih.gov/21877...
3D Anatomy:
www.visiblebody.com/
Music:
Hall of Mirrors - Bird Creek
Intro (0:00)
Benefits (0:35)
Prep & Suitcase Carry (0:53)
Problems & Techniques (3:05)
Farmer's walk (4:48)
Which one is better? (5:08)
Summary (6:25)
Sets & Reps (6:57) 
Хобби
Great video and explanation! Nice job on pointing out the keys for these exercises. Looking forward to your next video!
It's coming thank you!
Good work young man. Professional explanation. Very clear and easy to understand. Thanks 😊
I was looking for a little more info on these carries and this video was exactly what I was looking for. Great job and keep up the good work!!
I'm glad!!
such a good explanation, please keep making more videos! The animations you choose to use to explain the lever arm, and show the muscles, so so helpful! Thank you!
Thank you so much
Great video Cem. Very clearly explained and appreciated the addition of the data. Cheers!
Thank you for your comment!!
great video, great information, no bs, no rambling. You deserve more subs
thanks man more coming!
@@emergenperformance Very pleased to hear, that's the only reason I didn't subscribe 👍
I was a certified personal trainer, and this is a very professional video. Very well explained.
I appreciate it!
@@emergenperformance suitcase carries are really good for forearms right? Also is bench press good for triceps or should I do a separate workout for the triceps? 😎👍
@@kingadjust6201 yes carries in general will train your forearm flexors. Make sure to get a great grip on though. Yes bench press is great for chest and triceps. If you just want to target triceps, you can do Tricep cable pulldowns! Hope it helps..
@@emergenperformance hi can this be my only forearms exercise it really puts so much tension on both parts of the forearms 😎👍
@@emergenperformance can I use lighter weight with more reps for muscle growth? also will 5-6 reps give me size too or just strength 😎👍
Wonderful explanation and details. Thank you for your work.
Thank you so much for watching! Hope it helps..
Excellent Presentation!
Thank you I appreciate that!
Great video and Explanation, keep going this Job man, big hug from Brazil!
Thank you!!!!
love you explanation and the info!
Thank you so much! Much love
Thanks for the clear explanation.
Absolutely no problem! Make sure to sub! Thank you
Very clear and concise! After your presentation, I will probably do both SC and FW! Thanks 👌
I appreciate it! Don't forget to subscribe.. More is on the way, just doing some renovation around the brand currently.
@@emergenperformance Subscribed!
Good exercises, good instructions, thanks.
No problem!
Very well explained
I appreciate it!!
Great explanation
Thank you!
Excellent presentation. Thank you.
Glad it was helpful! I appreciate it!
This is Excellent
Thank you!!
Always great to see an actually natural lifter
The vast majority of lifters do not use steroids.
@@Beardyoldsalt sure
Great delivery & explanation... you deserve more subscribers
I appreciate it! Thank you for the support
agreed!
Your video is the best of the matter in YT! I have to praise you.
Hi Alexandre, thank you so much for the compliments. More to come soon!
Thanks for the help
Absolutely! 💪🏽
Great video, thank you
Thank you!
Thanks for this!
My pleasure!
Excellent video
Thank you Andrew! Let me know if you got any questions
Really professional video, thanks!
Hope it helps! Thank you
Excellent video! Would love a video on kettlebell swing form.
Yeah good idea! I'll put that on my list!
I walk with a cane. I also don't have water spigots outside in convenient places. That means that when I need to water plants, I end up doing the suitcase carry. My carry distance is whatever is needed to get all of the plants watered.
Great video👍 thank you 🙏
Thanks for the video ! Very professional and valuable information. Subscribed ! Keep up good work
Thanks brother
Thank you!
Thank you!!
Good video. I've started doing suitcase carries (12kg) for 4km around the local park.
I plan to make it a daily exercise. Currently on Day 2.
It is an amazing exercise. I am sure you will see the results soon. Keep doing it and slowly increase the weight!!
What's your results 5 months later?
@@kingadjust6201 Didn't keep it up long enough to see results. Need to get back in the game.
I made it a goal to do 30kg (in total) farmer walks everyday for a month. I didn’t end up doing it everyday due to work or the weather, but still managed to pull it off at least 4-5days a week, while doing running on the other days. I’m happy to say that these do improve overall strength!
Results will only come if you pin your butt
Just subbed, great video 👍🏼
Thank you!
Harika video kardeşim.
Çok sağol kardeş. Umarım takibe alırsın bizim sayfayı :)
I know you will be very successful👍👏🙏
Thank you so much!
Hey Cem! Great video. Have you got any tips for someone who's already had golfer's elbow? It flares up once in a while. Should I try this? Is there something else I can do for my grip and forearm to prepare?
Hi John, I actually do have the same issue due to overuse of my forearm muscles. I will cover that topic in near future (how to fix it. ) yes you can do the carries but make sure to get a good grip, don't carry it with your finger tips. Especially ring finger is the one that gives the pain. However if you feeling the pain as you carry, make sure to adjust the weight or don't do it at all until it heals.
@@emergenperformance Thanks dude!
Subbed!
Thank you!
I prefer the suitcase carry
That is a good one!
Very clear explanation! newbie in strength training here..do you have beginner's upper workout? Thank you.
Yes, I have currently just a bodyweight training program for 4 weeks. it focuses more on the upper body but also on shredding fat. It is available at trainwithcem.com
@@emergenperformance absolutely love the shift into bodyweight style workouts. Just so many benefits and much better in the long run
@@TitanStryker Yea I am a big fan of calisthenics/bodyweight exercises as well. Soon I will be launching my bodyweight programs. Thanks for the sub!
Subbed bro
Thank you so much!
Sometimes I rotate farmers carry back and forth slowly 180 degrees the get them forearms. Kettlebells or plates in hand.
Good one!
The study you show with EMG activity for External obliques shows higher activation with unilateral work than bilateral. Black is unilateral with way higher numbers. So I am confused.
The REO and LEO (right and left external obliques) . RHSC (right hand suitcase carry) activates left side oblique (LEO) 61.5. LHSC( lefthand suitcase carry) activates rigt side oblique(REO) 65.1. In both cases, you external obliques are activated more than FW (farmers carry)
Do you have any advice on the breathing? How many seconds more or less should we walk in how many sets to improve our stability and strenght in the best way? Should we get to failure in the last second (as long as the technique is correct of course)?. Sorry to ask all of these stuff... Great video bro
Good questions! All good! I appreciate all the questions!
1) You should continuously breathe through as you walk. No matter how long or short you will do the carries.
2) Strength and stability are subjective topics. It really depends on where you are with your current condition and also what you are trying to accomplish with these carries exercises. You should pick a challenging weight but not too heavy that will break your form (things that I say in the video)
3) Answer to that is yes and no. It really depends on what your training day is like. But I highly suggest you get close to failure but not too close.
What is a good starting weight as a % of your bodyweight for the Suitcase carry?
I'd say you can start with 25 percent and slowly increase to 35 percent of your bodyweight. For example I weigh 175lb and 50-60lb is a challenge for me!
Such an amazing video.
For that tab that shows muscle activation.
Is it same weight?
Meaning let's say 20kg per Dumbell per hand per exercise?
I thought, suitcase carries (20kg, one hand) , would acitavate more glute medius for stability, compared to a farmers walk(20kg per hand ) . - unless you mean heavier farmers walk?
Thanks a lot for your answers, such a high quality video.
I need to understand which one would activate more my glute medius.
And which is more beneficial for pelvic floor / pelvic stability / posture in general.
Yes, all the same weight. I do not talk/provide any data regarding glute medius activation with these carries. So it is hard to say which one challenges your glute medius more. But, walking with heavier weights for sure challenge all the musculature. I highly suggest that you do banded glute exercises such as crab walks or banded squats to train your glute medius. Since those target the glute medius directly. To answer your last question, I would suggest farmers carry.
@@emergenperformance thanks a lot for your answers. It's a surprise why you didn't do more videos, because you really provide good value.
You did provide that screenshot from research showing activation values, I was referring to that.
One last question - which one will activate the transverse abdominis more?
Would you say that farmers walk do activate the TVA?
Or what exercises would you suggest to activate and work the TVA?
@@hamidman6974 Yes you are right. According to the study, farmers carry seem to activate glute med more 108.4. But I would do more glute-focused exercises for glute medius. To train TVA, do both. A lot of the classic core exercises will train TVA, leg raises, crunches, and even planks if done properly.
@@emergenperformance Thanks for the answers.
@@hamidman6974 I'll be doing more videos really soon . Please subscribe! Thank you
Would these lifts also be classified as a form of cardio?
Yes. It will get your heart rate up pretty quick. Especially if you are walking with heavy weights. You can increase your walking distance and speed to even get a better sweat.
I prefer the unevenly loaded farmers carry! Best of both worlds!
That works too! great option!
Doing them for years
They are the best! 👌🏽
How many minutes or seconds should I do the farmers walk?
Until it burns
Grab weights that will challenge you. Depending on the weight (I carry around 20-26kg on each hand) walk at least 20 feet forward and 20 back. It should not be too easy.
@@emergenperformance Twenty feet sounds quite short. When i heard about these exercises recently and started doing them, i chose to go 20 *paces* back and forth. (A pace is about 6 ft). Maybe my weight is too low?
I'd been doing it outside of gym for a few years as a kayaker. We're always carrying our boats before and after a paddle -- sometimes one-sided, sometimes both-sided, sometimes short distance, sometimes long distance!
@@martin.feuchtwanger the intensity and volume are not set on stone with this one. You can increase the distance you are walking or increase the weight. You should always look for a challenge that is just enough.
Frank Zane (bodybuilder with one of the smallest waists) was a strong advocate against using weighted sit ups and weighted side bends because they would overdevelop the obliques/ rectus abdominis and this can ruin V taper aesthetic physique So basically abs training will make the waist smaller which is good for aesthetic physique but weighted abs training will only overdevelop the obliques which is bad for aesthetics What about single arm farmer walk? Will this exercise overdevelop the obliques like weighted sit ups and weighted side bands?
Please explain how training the abs will make them smaller.
How often to do these? Everyday or on alternate days?
I usually alternate days. I train around 4-5 times a week. These carries are really effective exercises, can be done any time though.
Is it still beneficial if I stand at one location instead of walk around?
Yes absolutely. If you take a walk with it, it will be more challenging but you can increase your weight and stay stationary until it burns 😊
How long suitcase carry to be done ans how many days a week
It's really depends on what your training plan is on the day of. I'd include this in your core training part. I do them 3-4 days since they are easy to do. Walk about 20-30 feet back and forth. But make sure you get a weight that challenges your obliques and keep the KB a bit far from your legs as you walk.
Sir did you injure your left leg before?
Hi Ron, no I have not injured my left leg. Why did you ask?
@@emergenperformance… Because your right leg is more developed than the left leg. I know sometimes that can happen due to an injury. However good video, I just bought a kettlebell and I am looking for exercises so I came across your production.
@@ronblack2700 Knock on wood :) I have not injured any of my legs. I am glad you found my channel. I will be posting a lot more soon!
@@emergenperformance …. I am glad to hear that sir. Cant wait to see more!
Can i do this only on my weaker side to correct core imbalance?
Imbalances are really context-driven! Doing suitcase carry will help develop strength on your obliques and core, that is for sure. But What is the factor here that makes you think one side of your core is weak? Thanks for commmenting!!
@@emergenperformance When i do situps and for example pullups i always feel 1 side (left side of core) working while the right side is lagging. It is only a core problem because i feel my lats for example on each side, i have no clue why. This also happens with hanging leg raises
@@emergenperformance I forgot to mention, during deadlifts, shoulder press, and squats aswell i always feel the left side of core
@@andyjohnsen9465 Left side of the core. You meaning your left obliques I assume. Compound exercises like squat, Deadlift etc. They will work your entire core. Not only 1 part. (unless you load up one side of the barbell, then the core gets more challenged due to the weight distribution.) However, if you feeling one side is dominating, try exercises like suitcase carry/hold, side plank over the weak side to strengthen the side. Try to see what makes that side work. If you have injuries related, that may affect too.
@@emergenperformance i Did some hollow body pullups today, and i definately felt my left side of obliques more. Same with trap bar deadlifts, Should i check this out? I have no issues with pain whatsoever. Can i just do some extra sets on my weaker side? Because ive been starting to do that for the past few days, and i can finally feel my "weak" side obliques activate.
You must not heel strike when you walk.
@@deepblue2326because your knees lock when you heel strike first your knees have to bend to put less force on your knees
Great fucking video, why do u have so little subs
Thank you man. It is relatively a new channel so hopefully it will grow as I do more videos.
What I got from this is "if I want to correct the imbalances in my obliques, I should incorporate suitcase carries."
Suitcase Carry will train one side. In your case yes. I think you should train both sides. What makes you say that you got imbalances on one side compared to other?
@@emergenperformance I don't actually know, but mentally I like my body to operate as equal on one side as it does another. I utilize farmers walks often in my workouts, but after watching this I will add more one-sided suitcases for that extra tension to each side of the obliques.
@@charlesgrace6729 Both are great exercises! As I mentioned in the video, obliques will be challenged more when you do a suitcase. I would do both sides regardless. In your training, if you see a big discrepancy between sides, then I would focus on improving the weak side.
You don’t wanna have your unloaded arm out like that with a suitcase carry. That’s incorrect
Why? Is there a research or claim that says having the arm out during suitcase carry is incorrect?
Lol, just pick up the weights and walk