How to Bullet-Proof Your Core with Carries

If you want a strong bullet-proof core, then trying variations of different carries is a great way to accomplish this! In general, carries are great for core stability, core endurance, and core strength. Additionally, they can build up grip strength and are highly related to positions your body will be in in everyday life. They are great core exercises for any level of weightlifting, and are even safe to perform for pregnant and postpartum women without adding a lot of extra stress to the front abdominal area. There are three main types of carries: farmer's carries, suitcase carries, and overhead carries.

The farmer's carry puts your body in a similar position to everyday activities like holding grocery bags in both hands. This carry is great for working on your grip strength since you will be able to go heavier with it than other types of carries. If you are able to deadlift, a good goal would be to carry a weight that is close to your 1 rep max (1RM); at least if you are performing these using a trap bar. Improving grip strength can help you improve on many other exercises, and allow you to perform everyday activities like opening a jar much easier. This exercise is typically performed holding kettlebells or dumbbells in either hand, or using a trap bar.

Mitchell Bourisk performing a farmer's carry. Taken from our video tutorial on the Infinite Motion App.

The suitcase carry puts your body in a similar position to holding a heavy object like a suitcase in one hand. This carry is great for working on engaging your core muscles in offset positions and preventing lateral flexion (bending to one side). I find this exercise to be helpful for sorting out core imbalances, more-so than the farmer's carry. That's why this is my favorite of the three carries, and also the one that I initially train clients on how to perform. Most of us favor one leg and/or one side of the body for any number of reasons including: prior injury, postural imbalances, or muscular imbalances. This exercise has great carry-over to other exercises like barbell back squats, where you will need to step back with one leg at a time out of the rack while you are setting up. Getting into this position is not easy with a heavy weight on your back, and can throw off your set if you are imbalanced. This exercise is typically performed holding a kettlebell or a dumbbell in one hand.

Mitchell Bourisk performing a suitcase carry. Taken from our video tutorial on the Infinite Motion App.

I typically have clients perform their overhead carries single-armed, but they could also be performed with two arms. The overhead carry is great for working on shoulder stability, and similar reasons to the suitcase carry if performed single-armed. This exercise can help teach your body how to engage shoulder stabilizing muscles like your lats, rotator cuff, and serratus anterior. In turn this can help you improve on exercises in the overhead position like a shoulder press or a pull-up, and make you less vulnerable to shoulder injuries. Since your shoulder has the most mobility of any joint in the human body, it is very prone to injury, and needs proper stability to remain pain-free while lifting heavy weight. This exercise is typically performed holding a kettlebell or dumbbell in one hand if performed single-armed.

Mitchell Bourisk performing a single-arm overhead carry. Taken from our video tutorial on the Infinite Motion App.

If you want a truly bullet-proof core, I recommend rotating these exercises in your programming, and also varying the weight and walking lengths your perform the lift with. This is why we utilize a mixture of these three exercises in our workouts and programs on the Infinite Motion App.

Ilana Holt