Suitcase Carry

Suitcase Carry is a unilateral exercise that strengthens the core muscles , oblique abdominal muscles , shoulders and grip . By carrying a weight on one side of the body, the core is forced to stabilize and resist lateral flexion, making the exercise effective for improving balance and preventing muscular imbalances.

Correct technique and execution

Follow these steps to perform the Suitcase Carry correctly:

  1. Stand upright with your feet hip-width apart, holding a kettlebell or dumbbell next to your body with one hand.
  2. Engage your core and keep your back straight, while keeping your shoulders at the same height.
  3. Walk forward in a straight line, with controlled steps, and maintain an upright posture.
  4. After walking the planned distance, switch your weight to the other hand and repeat.

Common errors

Avoid these common mistakes to get the most out of your exercise:

  • Lean into the weight: Focus on maintaining an upright position without leaning to the side with the weight.
  • For fast movement: Walk slowly and controlled to activate the core and improve stability.
  • Weight too heavy: Start with a weight that is manageable and allows you to maintain proper form.

Modifications and variations

Depending on your fitness level, try these variations of the Suitcase Carry:

  • Beginner: Start with lighter weights and shorter distances while focusing on posture.
  • Advanced: Increase the weight or distance, or perform the exercise on an uneven surface for a more challenging core workout.
  • Overhead Suitcase Carry: To further challenge your stability, try holding your weight overhead instead of next to your body.

Repetitions and sets

Include Suitcase Carry in your training routine with these guidelines:

  • Beginner: 3 sets of 20-30 meters per side with light to moderate weights.
  • Intermediate: 3 sets of 40-50 meters per side with moderate weights.
  • Advanced: 4 sets of 50-70 meters per side with heavy weights, maintaining correct posture and balance throughout the exercise.

Breathing technique

Maintain even breathing to help stabilize your core:

  • Breathe in before lifting the weight.
  • Exhale evenly as you walk, keeping your core engaged and shoulders at the same height.
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