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For many of us, when training our core we tend to focus on isolated ab exercises, but in a new video on the Squat U channel, physiotherapist Aaron Horsig, Ph.D. He reiterates the importance of working towards This could benefit us in other lifts.
In Horschig’s opinion, the best exercise you can do to challenge your core is the suitcase carry, also known as the single arm farmer’s carry. “Carrie tones and stabilizes the body,” Holsig says. “Without that stability, the pelvis starts to move unsteadily.”
While many of the major exercises performed in the gym, such as squats, deadlifts and presses, are all up and down movements that move along the sagittal plane, this exercise stresses the body with side-to-side movements, the frontal It moves along surfaces and helps reduce weak links and injury risk.
Start by grabbing a dumbbell or kettlebell. Then simply walk forward while maintaining shoulders and torso. It doesn’t need to be particularly heavy, as even having a relatively light weight on one side will make it harder to keep your spine in place when you’re moving.
“What we are doing to keep the pelvis in this parallel position to the ground works with the interaction between the gluteal gluteus medius on the stance leg and the QL on the opposite hip. That’s it,” explains Horshig. .
When programming a suitcase for a regular workout, Horschig recommends 3 or 4 rounds lasting 45 to 60 seconds each. Once you can easily do this, you can make the exercise more difficult and even more stable by using heavier weights or alternatively switching your form and carrying the weights at shoulder height. increase.
Philip Ellis is a freelance writer and journalist from the UK covering pop culture, relationships and LGBTQ+ issues. His work has appeared on GQ, Teen Vogue, Man Repeller and MTV.
