The BEST Core Work for Weightlifters & Powerlifters
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- Опубликовано: 18 июн 2020
- Most lifts that are performed in the weight room occur in the sagittal plane of motion (the barbell moves in a relatively vertical path with both feet firmly planted on the ground). As athletes spend hours upon hours training these lifts, they can develop weaknesses in creating strength and stability in other planes of motion.
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For example, the lateral musculatures of the core (quadratus lumborum and obliques) are not sufficiently challenged during the classic lifts of the deadlift or squat and even the more dynamic movement of the Olympic snatch. If an athlete cannot sufficiently activate these muscles to stabilize the body through different planes of motion they leave their body open to potential injury. Take for instance these two examples.
In order to perform a heavy squat an athlete must first walk the barbell out of the rack a few steps before setting their stance. During the execution of a heavy snatch or clean, an Olympic weightlifter may stumble one foot forward quickly in an effort to recover an off balanced lift. In each case, every step forward or backwards an athlete takes moves the body through the frontal plane of motion.
The suitcase carry challenges the core in the frontal plane and will help address this common imbalance for many athletes. To perform, grab a light weight kettlebell or dumbbell (10-20 lbs to start) with one hand and hold it on your side. Grip the kettle ball handle as hard as you can before you start. As you walk, concentrate on limiting any side to side lean of your torso.
Performing a suitcase carry with the weight in one hand is significantly harder and a greater challenge to your core than performing the exercise with weight in both hands. In fact, research has shown that carrying double the weight in each hand (using two 30kg/66lb kettlebells) places significantly less compression on your spine than when carrying a single 30kg/66lb kettlebell in one hand. This is because your body is being challenged to a greater degree to stabilize the uneven forces moving up your spine by holding the weight in one arm.
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The #SquatUclub is now on RUclips! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my RUclips channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
Doing this for the last week and really feel my core after it. But when I put the weight in my left hand, I have some trouble to stay perfectly stable and feel some pain in my right knee .. what can I do ? Simply drop the weight? Wouldn't it create an imbalance? Thank you !
Yea
I'm 60 and been doing these for 8-9 years and they really do work
This was the best. Thank you. Also: mad respect for that upside-down carry with a march.
Glad you liked the video! Thanks for checking it out!
Most useful fitness channel on RUclips. Incredibly effective exercises with amazingly clear explanations and visuals.
Love the content you share with us, I have been able to gain some strength and I have been able to fix my squat techniques from your videos. Excited to add this core work to my program. Thank you SquatU!
You’re so welcome! I’m glad you’re enjoying the content so much and finding it helpful!!
Awesome video as usual, very applicable and knowledgeable information. Keep cranking these out, it’s all gold.
Thank YOU!!
I have seen a lot of videos on walking with weight that always left questions unanswered, til this. Great job, Doc.
I’m already using the suitcase carry but I love the look of the inverted KB. Definitely gonna give that a try!
Thank you for sharing your knowledge and helping everyone maintain their health while becoming better and stronger lifters. I appreciate people like you so much as someone who could not afford to buy access to this information.
You’re so welcome!!
This is so helpful! Reminded me of Ed Coan's suitcase holds. Currently dealing with what I believe a costochondritis which limits me to hit abs. Did this and it worked my core without feeling the chest/rib pain! Thank you!
Thanks a bunch! The carrying with the march was a brilliant idea 👍
Been digging your channel doc, keep it up.
Remember to walk back and forth for at least 85-95 seconds to feel the movement. The idea of time under tension applies to a degree from what I understand but this movement is better with more time. Weight has to be enough to walk 100-125 meters or 85-95 seconds with good posture
You make very interesting vidéos. I follow you from France. I ofen had back pain and you help me to fell better.Thank a lot.
Thanks, will try this.
This will be a staple/finisher for all my workouts.....
I've integrated this as a core exercise as well as a conditioning exercise and I love it. Also, improves grip.
I just found this video and I'm going to add this immediately. I also need improved grip strength in my deadlifts so I hope this helps me out. How did it help for you?
@@sidneyboakye4662 I added more mobility work and core. I don't have any lowback pain anymore in squats and deadlifts. My grip strength shot thru the roof. Use chalk. When doing grip stuff, use hands. For deadlifts use straps for heavy stuff so your grip doesn't limit you. Eventually, your grip will catch up to your leg strength.
Aaron, it would be great if you could put together a video on the ancillary things to do to support your deadlift and squat. Items would be ideal on the off weeks from those lifts and also in addition to them during the same week of training.
My other request I put in that I think would be really helpful would be a specific from squat warmup. I know there is a back squat warmup but there are nuances this could address to make it a better lift day/experience.
Thanks,
Andy
Thank you very much for this video. Would you recommend this exercise as a part of a rehab protocole for a gluteus medius tendinopathy? Or is it too aggressive? I am also applying your tips from the video dedicated to this problem, and the results have been great so far.
I like this heavy walk, thanks.
My dude is holding poses so well. Props
It’s hard to believe that twice the weight is harder but it’s definitely true. I can feel my core muscles working sooooooo much more. Especially my QL #SquatUclub
The same for swimming freestyle and Backstroke, its a new discover and one of the interesting Part of the VITS Principle - Swim Training Evolution - developing full stiff and stabile full body lenght performing and acting.
Awesome vid. That oompa loompa is jacked af!
Very informative.
Fab as usual 🏋🏻♀️🏆
Thank you🙏
You're welcome!
Great Video, can u make supraspinatus injury Video?
Hey doc, what's your opinion on TGUs as a core exercise and its efficiency ?
Thank you😁
You’re welcome!
Hello Doc,
What do you think about the GHD sit up?
Would it be dangerous for me to extend my arms, reaching the floor?
Really grateful for the contents, thank you!
great video, could you make one for lower back pain for when you hyperextend the lower back? i have been dealing with this issue since september from deadlifting and its ruining any hope i have of returning.
Would these core exercises help with rehabbing with disk bulg in low back?
Do you mind quickly explaining why you prefer to do these movements after “main movements”? Thank you so much, excellent video!
The main lifts are more intense and demanding, so you should do them first when you have the most energy. Assistance work is better done after the big lifts since they are less intense.
After watching these videos, I REALLY began getting my knees out on my squats, man I was doing it wrong
Im not sure if you have already covered this but can you do How to Bench Press soon?
IMMEDIATE relief. LOVE U
#SquatUClub your knowledge is inspiring
Amazing content, as always! Really do appreciate it.
Could you maybe do a video about high hamstring tendinopathy? It´s really keeping me from progressing with any exercise with hip flexion.
What is the breathing pattern followed during these walks ?Doctor Horschig
I would also like to thank you for your efforts and sharing with us the three great big 3s by Doctor S McGill.
that upside down march should be really hard
I wonder how a heavy club would compare, in regards to the oscillations that occur as the weight shifts.
Started this Exercise today. I can see & feel that its effective, but let's see how i progress with this.
Dr. Horschig, what sets and reps would you recommend for this exercise?
He literally said 3-4 sets with walking 20-30 feet
Great 💯
Doing this for the last week and really feel my core after it. But when I put the weight in my left hand, I have some trouble to stay perfectly stable and feel some pain in my right knee .. what can I do ? Simply drop the weight? Wouldn't it create an imbalance? Thank you !
Do you have a link for the research on the 1 kettlebell in 1 hand? I would like to read up on that
Quality stuff, I tweaked my si joint badly a few years ago deadlifting. Suprisingly, working these rehabbed it to the extent that a single session would actually get me out of pain. It was like locking down the opposite side and then moving under load seemed to reset the joint.
Hi Dr. I just started doing farmers walk and push ups only. I have a bad lower bicep(by insde elbow) and can't lift anymore and tried this. It has minimal pain so I do suitcase and farmers carry for about 35 minutes and 80 pushups every other day.
Would you know of another exercise I could try to add that would be low on pain or damaging tendon more? I am 51 years old if that matters. Thank you and nice information!
Daron got that WAGON
I have no feeling in my left seratus, and I feel like stretching it the whole time . Any idea what can be the issue ? I’ve tried everything
I have a rhino flex bar. Curious as to how you apply yours to your and other clients programs.
Interesting video and great exercise idea, but are you confusing directions and planes? In biomechanics there are, as I understood it, three planes of motion: Sagittal, Transverse and Frontal. This walk resists frontal plane motion as you move in a horizontal direction using sagittal plane of motion at hip knee and ankle. But if you watch his lifting technique as he jumps the feet out, the abduction at the hips is frontal. So wouldn’t you ideally need an exercise that resists transverse and frontal movements around the spine whilst allowing frontal in the hips and effective vertical direction of movement? I see there are great benefits in your exercise but is it specific to OL?
Thanks for the explanation, you are a machine!! 💪🏻
Strange compensation when he march, one leg land on heel and the other one always goes with toes first
its very strange, i would think the body oppossite of the weight would want to reach the floor as soon as possible so it can stabilize the weight as technically none of the muscles on the weighted side are keeping the weight in their center of balance.
may be late to the party, but any tips on non-surgical methods for overcoming femoral retroversion?
I was thinking a light kettle might help stroke patients , develop their weakened side, by lifting with the strong side.
How should we breath during the exercise? Should we maintain intra abdominal pressure ?
I always do this! But sometimes I feel my glutes are cramping.
If no room for walking, can you get the same benefits by marching in place?
For a very weak core, how many sets/reps/days per week, do you recommend doing of McGill’s big three?
I’d do 6 reps of 10” holds of each everyday. Eventually you can add in a set of 4 as a drop set to add more volume
How heavy should the suitcase carry be loaded? How many sets / duration per set should be done per week?
thru instability, we develop stability.
It also test our grip strength
Is the same for people who has a weak core.... or not strong core ... hope you can understand me ..and help me I have a IT band tight and another on my side hips !!!
my main strength training is KB swings and TGU. How often I should perform this? Every other day? Any recommendations regarding sets/reps? Also, great content, thank you!
Depends on what else you do, but generally TGU is very technique heavy. I like to do them for time, and let the reps fall where they may. KB swings it depends on what precisely you're training for but I wouldn't do more than 20 reps per set.
I'm going to go out on a limb and guess you're training for jiu jitsu. In which case I would definitely recommend incorporating both of these exercises, particularly the upside down KB carry. Power cleans like twice a week are super cool too.
*if those are the only two things you are doing, you can do them daily
@@ErickOberholtzer I appreciate the feedback. It is in fact my main training (called Simple and Sinister). I'm practicing 5-6x per week and working towards 10x10 one arm Swings followed by 1x5 TGU per side - each done with 32kg. There is no time limit, pauses betweem sets are determined by a talk test. Both exercises are working the core quite intensly, but I feel I could need some additional oblique work. On the other hand I dont want to do "too much"
Check out mark Wildman for anything kettlebell related.
#SquatUclub what do you think about Ab wheel and heavy walk outs for core training?
Juraj Turanský Ab wheel is more cosmetic than anything with weights
Both can be great if done correctly
What's the difference between this and let's say the same excerise but your holding the weight over head single arm ?
Thanks, I needed that. My core is super weak and it just won't let me squat the real weights
You’re welcome! Hope this can help!
I have extreme pain in Groin and lower back …I am not able to move a leg …Please give me some suggestions…. Thank you
Is having a slight lean okay when performing this exercise?
How much distance and series for each side ?
Why never change the hand that is carrying the KB?
Hey can I do this exercise with dumbbells?
Will this exercise help me have a straight back while squatting?
Stretch the hamstrings to make it easier to squat.
Heroe
Can I use a DB instead of a KB for the single arm suitcase carry?
Yes you can carry anything. The objective is to load unilaterally (one side).
As I heard Arnold Schwarzenegger say once "it doesn't matter. Your muscles dont know what your hand is holding." Very true statement. The difference would be when the kettlebell is upside down. That would require more stability than a dumbbell would.
Can these be done with a dumbell?
If I‘ve problems with my core strength, then to keep my upper body upright in the last reps of the last set. Imho this excercise will not help in this case.
Check out my prior video on how to keep an upright chest when squatting for help with that
Squat University Thanks for the hint 😊 I‘ll do my Zombie Squats 🧟♂️
Why after not before?
Isnt better deadbugs?
That KB looks huge for upside down exercise. Is it 24 kg ? 🤔
Yep, started to perform that after watching Athlean-x
That’s great to hear
Please make a video on how to increase Strength tips and advices Doctor. I really appreciate your videos.
I'll see what I can do - thanks for checking out my videos!
Darren has awesome glute development!
He got dat wagon
My core stability is non existent I do everything with my lower back it’s so painfull going start doing core work
Hey
I did some stretching for my hips now I have pain there while walking
I didn't stretch for 2 mouths now but it didn't heal
Do you have any tips how I can fix it
Thank you
I'd say go see a doctor. Hard to tell how to fix it when he can't see your injury.
3:20 12 kilos? Wow that KB looks much heavier than that
lmao 56kg lifter size comparison
That massive shoe cushion, probably better to do it with a more natural shoe
Derrick has the shortest arms I have ever seen,he must really struggle during the deadlift
- Not a fan of the use of the word “imbalances”, they aren’t actually relevant to most people. It’s just a scary word that makes people think they are more fragile than they actually are. Similarly with phrases like “weak links”. Look up the definition of the nocebo effect
- exercises do not reduce the risk of injury unless it is making the person stronger, that’s the only finding that is relevant in the current data. So the bodyweight/kettlebell core stability exercises may not be that useful for elite athletes as they are already strong. They would need a larger does of stress in order to make them stronger. More so with the bodyweight exercises.
- the suitcase carry isn’t inherently better just because it’s in a different plane. The principal of specificity would dictate if you’re going to do “core” work, exercises that look similar to a barbell athletes main movements would be most valuable.
- overall the video seemed pretty harmless apart from the use of buzzwords like “imbalances”
If a person feels imbalanced while he walks, then he probably has an imbalance.
80's Nostalgia Guy can you define imbalance?
Simple fundementals are better,swings,sling shots and turkish getups are more challenging.
Homeboy got a dumper
Don't think 🤔 he would have been doing this with a RKC kettle bell 🤔
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#SquatUClub
#SquatUclub
That dumbbell is empty...
3:11 🍰🎂🥞🍥🍰🥞🍥
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