Double Kettlebell Suitcase Step Up

Instructions for proper form

Stand facing a plyo box with a kettlebell in each hand at your sides (suitcase grip). Position your feet shoulder-width apart. Step up onto the box with one foot while keeping the other foot planted on the ground. Push through the heel of the foot on the box to lift your body up. Straighten your leg on the box and bring the other foot up to meet it. Step back down carefully, leading with the same foot that stepped up first, followed by the other. Keep your back straight and core engaged throughout the movement.

Common mistakes to avoid

Avoid leaning forward or allowing your knees to cave in. Do not rush through the movement; maintain control, especially when stepping down.

Benefits

Specific benefits of the exercise

The double kettlebell suitcase step up effectively targets the quadriceps, enhances balance, improves stability, and increases lower body strength.

Expected results and timeframe

With consistent training, you can expect to see increased leg strength and muscle tone in your quadriceps within 4-6 weeks, along with improvements in balance and functional strength..

Who this exercise is best for

This exercise is suitable for novice lifters looking to build foundational strength in their lower body and improve functional movement patterns.

Scientific studies supporting its effectiveness

Research indicates that compound movements like the step-up can significantly enhance muscle hypertrophy and functional performance in recreational lifters, supporting the effectiveness of this exercise in lower body training.

Variations

Beginner modifications

Begin without kettlebells or use a lower step height to increase stability and confidence. You can also perform the step-up with just one kettlebell, holding it in one hand.

Advanced progressions

Advanced variations include adding weight to the kettlebells, increasing the height of the plyo box, or incorporating a knee drive at the top of the movement for added explosiveness.

Integrations

Complementary exercises

Complement this exercise with squats, lunges, and deadlifts for a comprehensive lower body workout.

Super set recommendations

Super set this exercise with kettlebell swings or kettlebell goblet squats to increase intensity and muscle engagement.

Sample workout routines

A sample lower body workout routine could include: 1) Double Kettlebell Suitcase Step-Up (3 sets of 10 reps per leg), 2) Kettlebell Goblet Squat (3 sets of 12 reps), 3) Kettlebell Deadlift (3 sets of 10 reps).

Exercise combinations

You can combine this exercise with resistance band lateral walks or wall sits for a full lower body workout.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout, after your warm-up but before any cool-down stretches.