Exercise Library
CORE STABILITY & ANTI-ROTATIONbeginner
Suitcase Carry
The most practical core movement for sport — unilateral loaded carries train anti-lateral-flexion, simulating the core demand of body contact and sudden stops. Hold a heavy weight in one hand and walk without leaning. Extremely high functional transfer.
Obliques, quadratus lumborum, grip3 sets × 30-50m per side
Coaching cues
- 1.Stay neutral — don't lean toward the weight
- 2.Core braced, scapulae down
- 3.Walk 30-50m then switch hands
- 4.Increase weight progressively to challenge stability
Detailed training method
[Steps]1. Hold a heavy weight in one hand→2. Stay neutral — no lean→3. Brace core, walk with long strides→4. 30-50m, then switch hands→5. Torso never tilts
[Common Errors]✗ Leaning toward the weight→core must resist ✗ Steps too small→walk long ✗ Grip fatigues first→use straps
[Progressions]Light→heavy→longer distances→uneven ground→single-arm overhead
[Jump-Specific]The most functional and practical core movement; simulates the core demand of body contact and sudden stops in sport
Related exercises
Pallof Press
During jumping the core must stay stable to transfer lower-body force efficiently — the Pallof press trains anti-rotation to prevent energy leaks
Dead Bug
Protects the lower back from excessive extension during jumping — the dead bug builds core stiffness so strength training stays safe
Ab Wheel Rollout
Whole-body stiffness core training — the rollout trains anti-extension and shoulder stability so lower-body force transfers without loss