Double Kettlebell Suitcase March

Instructions for proper form

Stand upright with your feet hip-width apart, holding a kettlebell in each hand at your sides in a suitcase grip. Engage your core, keeping your chest broad and shoulders relaxed. Begin marching in place, lifting one knee at a time to hip height while controlling the kettlebells. Ensure your arms remain straight and the kettlebells do not swing excessively. Maintain a neutral spine throughout the movement, avoiding leaning backward or forward.

Common mistakes to avoid

Avoid leaning forward or backward while marching. Do not let the kettlebells swing excessively; keep them close to your sides. Ensure that your knees do not buckle inward while marching and maintain an upright posture.

Benefits

Specific benefits of the exercise

This exercise strengthens the rectus abdominis while also enhancing your balance and stability. The alternating nature of the march challenges your core’s stability and coordination.

Expected results and timeframe

With consistent practice 2-3 times per week, you can expect improved core stability and strength within 4-6 weeks, leading to better posture and lower back support..

Who this exercise is best for

This exercise is best for novice individuals looking to enhance their core strength and stability. It’s suitable for those who want to improve their functional movement patterns and balance in daily activities.

Scientific studies supporting its effectiveness

Research shows that core strength plays a significant role in overall athletic performance and reduces the risk of injury. Studies have demonstrated that exercises engaging the core, like the suitcase march, can improve stability and functional strength.

Variations

Beginner modifications

For beginners, start with lighter kettlebells or perform the exercise without weights. You can also march in place with a slower tempo to allow for better control and stability.

Advanced progressions

For advanced practitioners, increase the weight of the kettlebells or add a lateral component by incorporating side steps while marching. Alternatively, try marching on an unstable surface like a balance pad.

Integrations

Complementary exercises

This exercise can complement planks, dead bugs, and bird dogs, which also target the core and enhance stability.

Super set recommendations

Pair with deadlifts (kettlebell or traditional) for a super set focusing on core and lower body strength.

Sample workout routines

Incorporate it into a full-body workout routine, such as: 1. Warm-up: 5-10 min brisk walk 2. Suitcase March: 3 sets of 30 seconds 3. Kettlebell Deadlifts: 3 sets of 10-12 reps 4. Plank Hold: 3 sets of 30 seconds 5. Cool down: Stretching exercises for 5-10 min.

Exercise combinations

Combine with exercises like kettlebell swings and goblet squats for a core-focused routine that also targets the lower body.

Best time to do this exercise in your workout

Best done at the beginning of a workout as part of the warm-up or core activation phase, or as a finisher to enhance core endurance after heavier strength training.