Double Kettlebell Suitcase Carry

Instructions for proper form

Stand upright with your feet hip-width apart. Hold a kettlebell in each hand with a neutral grip, arms at your sides. Keep your shoulders back and core engaged. As you begin walking, ensure that your head stays aligned over your spine and avoid leaning to one side. Take even strides and maintain a straight posture throughout the movement, ensuring the kettlebells stay close to your body.

Common mistakes to avoid

Avoid rounding your back or leaning to one side. Ensure that you are not gripping the kettlebells too tightly; maintain a relaxed grip to prevent muscle fatigue. Do not rush the movement; focus on control and balance.

Benefits

Specific benefits of the exercise

Strengthens forearm muscles, enhances grip strength, improves core stability, and promotes overall body coordination and balance.

Expected results and timeframe

With consistent practice, you can expect improved grip strength, enhanced forearm muscle definition, and better postural stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginner athletes looking to build forearm strength, those preparing for sports requiring grip strength, and individuals aiming to improve overall functional fitness.

Scientific studies supporting its effectiveness

Research indicates that loaded carries like the suitcase carry effectively enhance grip strength, core stability, and overall functional performance, as shown in studies published in the Journal of Strength and Conditioning Research.

Variations

Beginner modifications

If the full load is too heavy, start with a single kettlebell suitcase carry or use lighter kettlebells. Practice walking in a straight line on a flat surface to master balance.

Advanced progressions

Increase the weight of the kettlebells or incorporate uneven weights by using one heavier kettlebell and one lighter one. You can also try walking on uneven surfaces or adding lateral movements.

Integrations

Complementary exercises

Incorporate wrist curls, farmer’s carries, and planks to further enhance forearm strength and stability.

Super set recommendations

Super set with deadlifts to target both the forearms and lower back, or combine with push-ups for an upper body challenge.

Sample workout routines

Sample routine could include: 1) Warm-up: 5-10 min light cardio; 2) 3 sets of 30-second double kettlebell suitcase carry; 3) 3 sets of wrist curls; 4) 3 sets of planks; 5) Cool down with stretching.

Exercise combinations

Combine with exercises like the kettlebell deadlift and kettlebell overhead press to build a full-body strength routine.

Best time to do this exercise in your workout

Best performed towards the beginning of a workout after a warm-up, as it requires grip and core strength, which can be fatigued by other exercises.