Kettlebell Suitcase Hold
This move builds your core and side to side stability. It helps with carrying, posture and heavy compound lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand tall and place the kettlebell beside your foot.
- 02
Grip the kettlebell with one hand and lift it to your side with a straight wrist, keeping your shoulder down and your shoulder blade pulled slightly back.
- 03
Brace your core and keep your hips and torso level without side bending or rotation.
- 04
Hold the position for the prescribed time while breathing under control, and keep your weight evenly distributed on both feet.
- 05
Lower the kettlebell back to the floor under control and switch hands.
Beginner's guide
§ 03 · GuideThis move builds your core and side to side stability. It helps with carrying, posture and heavy compound lifts.
You should feel it in your abs and obliques, not your lower back or shoulder. Keep your torso tall and steady.
A common mistake is leaning toward the kettlebell or arching your lower back. Brace your core, keep your ribs down and reduce the load if needed.
How to get started at the gym
§ 04 · SisuLiftKettlebell Suitcase Hold is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your ribs down and your glutes engaged to prevent your lower back from arching excessively. If you start to lean, reduce the weight or shorten the hold time and brace your core again.
The kettlebell suitcase hold develops anti-lateral flexion strength and core stability using a loaded carry-style position.
More exercises: Abs
§ 06 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.