Single Arm Kettlebell Suitcase Contralateral Step Up

Instructions for proper form

Start by standing next to a plyo box, holding a kettlebell in your right hand in a suitcase position. Keep your core engaged and ensure your back is straight. Step up onto the box with your left foot, driving through your heel while pushing your body upward. At the top of the movement, fully extend your left leg while keeping your right arm stabilized by your side. Step back down with your left foot and repeat for the desired reps before switching to your right leg. Focus on controlled movements and balance throughout the process.

Common mistakes to avoid

Avoid locking out your knees at the top of the movement, and do not let your shoulder roll forward. Make sure your knee remains over your toes during the step up to prevent unnecessary strain. Additionally, avoid using momentum to swing the kettlebell and make sure to maintain a neutral spine.

Benefits

Specific benefits of the exercise

This exercise targets the quadriceps and helps improve single-leg strength and stability. It also engages your core for balance and can enhance functional fitness by mimicking real-life movements such as climbing stairs.

Expected results and timeframe

With consistent training (2-3 times per week), improvements in lower body strength and stability can be seen within 4-6 weeks. Increased quad hypertrophy will occur with progressive overload over time..

Who this exercise is best for

This exercise is ideal for novice lifters seeking to build lower body strength, improve balance and proprioception, and enhance functional fitness. It’s also suitable for individuals in rehabilitation settings focusing on regaining unilateral strength.

Scientific studies supporting its effectiveness

Studies have shown that single-leg exercises can enhance muscle activation and stability, particularly in the quadriceps. Research from the Journal of Strength and Conditioning Research supports the effectiveness of the suitcase handle grip in promoting muscle engagement and neuromuscular coordination.

Variations

Beginner modifications

If you’re new to this exercise, start with a lighter kettlebell or no weight to focus on technique. You can also lower the height of the plyo box or perform the step-up without the kettlebell until you feel comfortable.

Advanced progressions

For advanced practitioners, you can increase the weight of the kettlebell or increase the height of the plyo box. Adding a pause at the top of each step-up can also intensify the movement, as can incorporating lateral movements or knee raises at the top to engage more muscles.

Integrations

Complementary exercises

Complement this exercise with other lower body movements such as squats, lunges, and deadlifts for a comprehensive lower body workout. Incorporating core exercises like planks can also benefit overall stability.

Super set recommendations

Super set this exercise with a similar knee-dominant movement such as Bulgarian split squats or goblet squats. This can increase workload and encourage muscle hypertrophy while maintaining focus on the quadriceps.

Sample workout routines

A sample routine could include: 1) Warm-up: Dynamic stretches, 2) Single Arm Kettlebell Suitcase Contralateral Step Ups: 3 sets of 10 reps per leg, 3) Bulgarian Split Squats: 3 sets of 10 reps per leg, 4) Core exercise: Planks for 30-45 seconds. Cool down with static stretching.

Exercise combinations

Combine this exercise with movements that involve multiple muscle groups, such as kettlebell swings or push-ups, to create a full-body workout.

Best time to do this exercise in your workout

Best performed during the strength training section of your workout routine when your energy levels are high, ideally after warm-up and before more taxing compound lifts.