Suitcase Carry
Suitcase Carry is an excellent exercise that strengthens core stability, the lower back, and grip strength. By performing the exercise with a weight in one hand, you activate your oblique abdominal muscles and improve your balance. Suitcase Carry is a functional exercise that mirrors everyday movements, such as carrying heavy bags or suitcases.
Proper technique
How to perform the Suitcase Carry correctly:
- Grab a heavy dumbbell or kettlebell in one hand.
- Stand with your feet shoulder-width apart and hold the weight by your side.
- Keep your body upright, tighten your core, and pull your shoulders back.
- Walk forward at a controlled pace while keeping your body straight.
- Walk a set distance (e.g., 20-30 meters) and then switch hands.
Common mistakes
Avoid these mistakes during the Suitcase Carry:
- Leaning too much to the opposite side: Keep your upper body straight and stable.
- Slouching shoulders: Make sure your shoulders are pulled back.
- Taking steps too quickly: Walk at a slow, steady pace to avoid losing balance.
Variations and modifications
There are several ways to adjust or make the Suitcase Carry more challenging:
- Beginners: Use a lighter weight and walk shorter distances.
- Advanced: Use a heavier weight or try an overhead carry for an extra challenge.
Reps and sets
To get the most benefit from the Suitcase Carry, it is recommended to aim for:
- 3 sets of 20-30 meters for each hand.
- Alternatively, you can work with time: Carry the weight for 30-60 seconds per hand.
Remember to breathe calmly throughout the exercise. Inhale at the start and exhale as you walk.