Double Dumbbell Suitcase Carry

Instructions for proper form

Stand tall with a dumbbell in each hand, arms at your sides with your palms facing your body (neutral grip). Engage your core to maintain stability. Keep your shoulders down and back, and step forward with one leg while keeping your body upright. Alternate legs as you walk, ensuring that your back remains straight and your head is looking forward throughout the movement.

Common mistakes to avoid

Avoid leaning forward or backward while walking. Do not let your shoulders slump; keep them engaged. Be cautious not to grip the dumbbells too tightly, as this might lead to forearm fatigue. Ensure that your core is engaged to support your lower back throughout the exercise.

Benefits

Specific benefits of the exercise

The Double Dumbbell Suitcase Carry improves grip strength, enhances core stability, and develops overall functional strength. It effectively engages the forearms and helps to strengthen the brachioradialis while also training balance and coordination.

Expected results and timeframe

With consistent practice (2-3 times a week), individuals can expect to see improved forearm strength and grip, enhanced core stability, and better overall functional movement within 4-6 weeks..

Who this exercise is best for

This exercise is best suited for beginners, individuals looking to improve their grip strength, those involved in functional training, and anyone seeking to enhance stability and engage their core while performing full-body movements.

Scientific studies supporting its effectiveness

Research has shown that loaded carries enhance grip strength, which is essential for many functional movements. A study published in the Journal of Strength and Conditioning Research highlighted loaded carries as effective exercises for developing core stability, improving athletic performance, and building muscular endurance.

Variations

Beginner modifications

If beginners find the weights too heavy, consider starting with lighter dumbbells or performing the exercise without weights while focusing on mastering the walking pattern. Alternatively, perform the carry for shorter distances.

Advanced progressions

For advanced variations, increase the weight of the dumbbells or extend the distance of the carry. Another option is to perform the exercise on an uneven surface, such as a stability disc or Bosu ball, to challenge balance and stability.

Integrations

Complementary exercises

Complement this exercise with forearm exercises such as wrist curls or reverse wrist curls, as well as core strengthening exercises like planks or farmer’s walks.

Super set recommendations

Pair the Double Dumbbell Suitcase Carry with exercises like push-ups or bent-over rows for a super set that effectively engages both upper body and core muscles.

Sample workout routines

Sample Routine: 1) Warm up (5-10 mins), 2) Double Dumbbell Suitcase Carry (3 sets of 30-60 seconds), 3) Push-Ups (3 sets of 10-15 reps), 4) Plank (3 sets of 30 seconds), 5) Cool down (5-10 mins).

Exercise combinations

Combine this exercise with other compound movements such as squats, deadlifts, and shoulder presses to create a full-body workout that boosts overall strength and endurance.

Best time to do this exercise in your workout

The Double Dumbbell Suitcase Carry is best performed either as part of the warm-up to engage the muscles or as a main exercise in the middle of your workout routine to maximize muscle engagement.