Now that fall baseball is in full effect and most of the players I train are busy playing games, I am left with a lot of free time at the beginning of my work day. Aside from perfecting my audition tape for DudePerfect:
Which of course is the most beneficial use of my time, I generally take this time to write programs.
One exercise that I’ve been utilizing with great effectiveness is the Trap Bar Suitcase Carry. Simply put, it rocks.
Trap Bar Suitcase Carries:
Core Stability (Specifically Anti-Lateral Flexion and Anti-Rotation)- I’ve heard suitcase carries described as “Walking side planks,” and I couldn’t agree more. The advantage that these have or side bridge variations is the simpler execution of the movement. I’ve noticed that side bridge variations tend to tire the shoulder long before they tire the core. Due to the orientation of the load and the build of the bar, the instability of the movement increases, making it much more difficult to lift heavier load. Using the trap bar increases the demands on the obliques, quadratus lumborum, and other core musculature much more effectively.
Grip Strength- The importance of grip training for strength and team sport athletes cannot be understated. I like employing carry variations over isolated grip work because you get more bang for your buck (conditioning/metabolic demands, core strength, total body strength, etc.) Aside from the benefits that this exercise will have on athletes, it will benefit the general fitness population as well. (Read here about the benefits of grip training: (https://www.functionalmovement.com/articles/777/get_a_grip!_why_your_hand_strength_matters)
Shoulder Health- Since I predominantly work with Baseball players at the moment, I’m always looking for ways to strengthen the rotator cuff and promote good posture. During weighted carries, the rotator cuff muscles are strengthened due to a process called “irradiation.” When doing Farmer's walks (or any other weighted carry,) you engage your grip, and your Rotator Cuff fires. This allows your upper back muscles and shoulders to "pack" or retract properly.
Easy to execute- My favorite aspect of this variation lies both in the simplicity of its execution as well the increased difficulty it adds to the movement. It’s idiot proof, which is huge for coaches who work with younger athletes or larger groups.
Who Did I Steal It From: These sort of came about organically while I was fooling around in the gym one day. After putting them in my program, I fell in love with them and have been using them for my athletes ever since.
What Does It Do: These have pretty much the same benefits that most weighted carry variations have, and rather than beat a dead horse, you can read about these here (https://www.t-nation.com/training/secret-of-loaded-carries) Here’s the cliffnotes version from my own experiences:
Key Coaching Cues/Execution:
Pick the bar up and hold it just as you would for the Dumbbell or Kettlebell variations. Ensure that your grip is in the middle of the bar, or the weight will be uneven and sway too much to one side.
Keep the shoulders level and core tight with no compensation from one side to another.
Keep the trap bar 1-2 inches off the thigh.
Start conservatively with the load when your first start out. Most people will probably benefit from just the bar or 5-10 lbs added to each side.
