Single Arm Kettlebell Suitcase Carry

Instructions for proper form

1. Stand tall with your feet shoulder-width apart and a kettlebell in one hand at your side. 2. Keep your core engaged and your shoulder blade pulled down and back to maintain a good posture. 3. Walk forward in a straight line, keeping the kettlebell close to your body. 4. Focus on keeping your hips and shoulders square to avoid lateral flexion. 5. Walk for a set distance or duration, then switch arms and repeat.

Common mistakes to avoid

1. Leaning to one side as you carry the kettlebell. 2. Allowing the kettlebell to swing away from your body. 3. Not engaging the core, leading to poor stability. 4. Rounding the shoulders or slouching the back while carrying.

Benefits

Specific benefits of the exercise

Strengthens the forearms, enhances grip strength, improves core stability, and helps develop proper walking posture.

Expected results and timeframe

Consistency will yield improved forearm strength and grip within 2-4 weeks. Core stability and posture improvements can be noticed within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners and individuals looking to enhance overall grip strength and core stability. It’s also beneficial for athletes involved in sports requiring strong forearm and grip muscles.

Scientific studies supporting its effectiveness

Research in strength training emphasizes the role of grip strength in overall athletic performance. Studies indicate that exercises like loaded carries significantly contribute to enhancing functional strength and stability.

Variations

Beginner modifications

1. Use a lighter kettlebell or a dumbbell. 2. Perform the exercise with a shorter distance or duration. 3. Practice the movement pattern without any weights to focus on form.

Advanced progressions

1. Increase the weight of the kettlebell. 2. Perform a farmer’s carry with kettlebells in both hands for added intensity. 3. Integrate a walking lunge while carrying the kettlebell for greater challenge.

Integrations

Complementary exercises

Farmers carry, deadlifts, planks, and overhead carries can be complementary to strengthen the core and grip further.

Super set recommendations

Combine with plank variations to enhance core stability or shoulder presses to target upper body strength.

Sample workout routines

1. Warm-up with dynamic stretches, followed by: 2. Single Arm Kettlebell Suitcase Carry (3 sets of 20 meters each arm), 3. Plank Hold (30 seconds), 4. Deadlifts (3 sets of 10 reps), 5. Cool down with stretching.

Exercise combinations

Single Arm Kettlebell Suitcase Carry can be combined with shoulder exercises for a full upper body workout or paired with lower body exercises for a full-body circuit.

Best time to do this exercise in your workout

Best performed in the middle portion of a workout once you’ve warmed up, either before or after compound movements for the legs and core.