Single Arm Dumbbell Suitcase March

Instructions for proper form

Stand upright with your feet hip-width apart. Hold a dumbbell in one hand at your side, keeping a neutral grip (palm facing your thigh). Engage your core to maintain stability and posture. Begin marching by lifting one leg and bringing the opposite knee up towards your hip while simultaneously raising the dumbbell to shoulder height. Alternate legs in a controlled manner, ensuring your hips remain level and that your torso does not lean to the side. Perform the movement slowly, focusing on maintaining balance in the core.

Common mistakes to avoid

Avoid leaning to one side while marching; ensure your torso remains upright. Do not use momentum to lift your legs; use controlled movements instead. Avoid overextending the arm with the dumbbell; keep it at shoulder height to minimize strain on the shoulder joint.

Benefits

Specific benefits of the exercise

This exercise improves core stability and strength, enhances balance, and develops coordination by engaging the core muscles while in motion.

Expected results and timeframe

With regular practice (3-4 times a week), expect to see improved core strength and stability within 4-6 weeks. Enhanced balance and coordination can be noticed as early as 2-3 weeks..

Who this exercise is best for

This exercise is ideal for novices looking to strengthen their core, improve balance, and for individuals recovering from lower back pain who need to develop core stability without excessive strain.

Scientific studies supporting its effectiveness

Research on core training suggests that exercises targeting anti-lateral flexion and stability can significantly enhance overall core strength, leading to improved athletic performance and reduced injury risk (source: Journal of Strength and Conditioning Research, 2021).

Variations

Beginner modifications

If you’re struggling with balance, perform the exercise without a dumbbell initially or by keeping the loaded side foot planted on the ground. Alternatively, practice the marching motion without lifting the knee too high to ease tension.

Advanced progressions

To increase difficulty, add a heavier dumbbell or use a resistant band for added tension. You can also perform the exercise on an unstable surface such as a BOSU ball to further engage the core.

Integrations

Complementary exercises

Integrate with planks or side planks to further strengthen the core. Other complementary exercises include bird-dogs or dead bugs to enhance overall core stability.

Super set recommendations

Super set with Goblet Squats to combine lower body strength with core stability training. Alternate between the two for an engaging workout session.

Sample workout routines

Warm-up: 5-10 minutes of dynamic stretches. 1. Single Arm Dumbbell Suitcase March: 3 sets of 10-12 reps per side. 2. Plank: 30-60 seconds. 3. Bodyweight Lunges: 3 sets of 10-12 reps per leg. Cool down with stretching.

Exercise combinations

Combine with exercises like Standing Shoulder Press or Lateral Raise to target the upper body while maintaining core engagement.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout routine after your warm-up but before targeting other muscle groups, ensuring you’re adequately warmed up to maintain proper form.