Build functional strength with bear crawls, farmer’s carries, and suitcase holds that challenge the entire core in motion.
If you’ve ever done planks and crunches but still feel like your core isn’t performing the way it should—especially during sports or everyday movements—then it’s time to level up. Static exercises have their place, but dynamic core training is where function meets performance.
In this guide, we’ll explore a few highly effective, functional core exercises: bear crawls, farmer’s carries, and suitcase holds. These movements engage your core while you’re in motion, simulating real-world activities like running, lifting, and rotating—critical for athletes, weekend warriors, and even active seniors.
🔍 Why Dynamic Core Training Matters
Your core isn’t just your six-pack. It’s a deep, interconnected system of muscles, including the transverse abdominis, obliques, diaphragm, multifidus, pelvic floor, and more. These muscles stabilize your spine, control movement, and transfer power from your lower to upper body (and vice versa).
Dynamic training targets your core under load and in motion—making your body more resilient, balanced, and explosive.
🧠 The Science Behind Crawling & Carries
- Crawling Patterns (like bear crawls) activate cross-body coordination, forcing your core to stabilize while your limbs move independently.
- Loaded Carries (like farmer’s and suitcase carries) train anti-rotation and anti-lateral flexion, demanding that your core resists unwanted movement.
- These movements stimulate deep stabilizing muscles that crunches and sit-ups often miss.
🏋️♂️ Workout Overview
| Exercise | Sets x Time/Distance | Focus Area |
|---|---|---|
| Bear Crawl | 3 x 20 meters | Core stabilization, coordination |
| Farmer’s Carry | 3 x 30 seconds | Grip, anti-rotation, posture |
| Suitcase Hold | 3 x 20–30 seconds/side | Obliques, spinal alignment |
Let’s break each down in more detail:
1. 🐻 Bear Crawl
How to do it:
- Start in a quadruped position (on all fours) with knees slightly off the ground.
- Keep your back flat and core engaged.
- Crawl forward by moving your opposite hand and foot at the same time.
- Go slow and controlled.
Tips:
- Don’t let your hips sway—think “quiet and stealthy.”
- Keep your knees close to the ground for better activation.
Benefits:
- Enhances shoulder and hip stability.
- Improves cross-body coordination (great for sports like tennis, football, martial arts).
- Builds deep core strength without flexing the spine.
2. 🧃 Suitcase Hold (a.k.a. the Anti-Side Bend King)
How to do it:
- Grab a dumbbell or kettlebell in one hand.
- Stand tall, feet shoulder-width apart.
- Keep your torso upright—don’t let the weight pull you sideways.
- Hold for 20–30 seconds, then switch sides.
Tips:
- Brace your core as if someone’s about to punch your stomach.
- Avoid leaning—your spine should remain neutral.
Benefits:
- Trains anti-lateral flexion, which is key for back health and everyday lifting.
- Activates obliques, quadratus lumborum (QL), and stabilizing spinal muscles.
3. 🧱 Farmer’s Carry
How to do it:
- Hold a heavy dumbbell or kettlebell in each hand.
- Walk 20–30 meters with perfect posture: chest up, shoulders back, core tight.
- Breathe steadily—don’t hold your breath.
Tips:
- The heavier the weights, the better (as long as your form holds).
- Focus on shoulder packing—think “pull your shoulders into their sockets.”
Benefits:
- One of the most functional movements you can do.
- Improves grip strength, posture, and overall body tension.
- Engages the entire core in resisting sway, rotation, and collapse.
✅ Add It to Your Routine
Try this core finisher 2–3 times per week after your regular workout or on your active recovery day:
- Bear Crawl – 3 x 20 meters (or 30 seconds)
- Suitcase Hold – 3 x 20 seconds each side
- Farmer’s Carry – 3 x 30 seconds walk
Rest 30–60 seconds between exercises. For progression, increase time, weight, or distance.
💡 Bonus: Real-Life Gains
This trio isn’t just for aesthetics—though it’ll tighten your waistline and give you serious core definition. It also:
- Improves balance and agility
- Reduces risk of injury in lifting and sport
- Enhances breathing patterns and spinal support
Final Thoughts
You don’t need fancy equipment or hours of crunches to build a rock-solid core. Sometimes the most primitive movements—like crawling and carrying—deliver the most advanced results. Start light, stay consistent, and you’ll notice how your body starts to move better, feel stronger, and perform at a whole new level.
Ready to take your core training off the mat and into the real world?
Let’s carry that strength forward. 💪
