Single Arm Kettlebell Suitcase March

Instructions for proper form

Stand tall with feet hip-width apart, holding a kettlebell in one hand by your side (suitcase position). Engage your core and maintain a neutral spine. Begin to march in place, lifting one knee to hip height while simultaneously swinging the opposite arm forward for balance. Keep your upper body straight and avoid leaning to one side. Alternate legs ensuring controlled movements and consistent breathing.

Common mistakes to avoid

Avoid leaning to the side with the kettlebell; maintain an upright posture. Don’t let your knee extend past your toes when lifting. Avoid using momentum to swing the kettlebell, and focus on controlled movement instead.

Benefits

Specific benefits of the exercise

This exercise enhances core stability, increases balance while engaging the rectus abdominis, and improves coordination by challenging your core while marching.

Expected results and timeframe

With consistent practice, you can expect improved core strength and balance within 4-6 weeks, depending on the frequency of workouts and individual factors..

Who this exercise is best for

This exercise is best for beginners seeking to improve abdominal strength and core stability, as well as those looking to enhance their balance and coordination.

Scientific studies supporting its effectiveness

Research indicates that unstable load exercises, such as the suitcase march, can significantly activate the core musculature, fostering increased strength and stability (source: Journal of Strength and Conditioning Research).

Variations

Beginner modifications

Begin with a lighter kettlebell or no weight to focus on balance and form. You can also perform the march in a stationary position (marching in place) without moving forward or backward.

Advanced progressions

To progress, increase the weight of the kettlebell, or perform the exercise on an unstable surface, such as a balance pad or bosu ball to challenge your stability further.

Integrations

Complementary exercises

Complement this exercise with planks, bridges, and bird-dogs to enhance overall core strength and stability.

Super set recommendations

Consider super-setting with exercises like goblet squats or kettlebell swings for a comprehensive lower body and core workout.

Sample workout routines

Sample routine could include: 3 sets of 10-15 reps of single-arm kettlebell suitcase marches, followed by 3 sets of plank holds (30 seconds), and finish with 3 sets of birds-dogs (10 reps per side).

Exercise combinations

Combine with unilateral exercises such as single-arm rows or overhead presses to strengthen balance and stability on both sides of the body.

Best time to do this exercise in your workout

Incorporate this exercise during the core section of your workout or as part of a warm-up to activate your core and improve stability before moving on to heavier lifting.