Suitcase Carry (Kettlebell)

A loaded carry exercise performed with a single kettlebell at your side, building core anti-lateral flexion strength and overall stability.

Instructions

1. Stand upright holding a single kettlebell in one hand at your side, arms extended naturally.
2. Keep your shoulders packed and your chest up throughout the carry.
3. Engage your core muscles, particularly your obliques, to prevent lateral flexion toward the loaded side.
4. Maintain an upright, neutral posture; resist any urge to lean away from the kettlebell.
5. Walk forward at a steady, controlled pace for the desired distance or time duration.
6. Keep your eyes forward and maintain proper posture throughout the carry.
7. Complete the desired distance or time on one side before switching the kettlebell to your opposite hand.

Tips

• This exercise demands significant core engagement, particularly anti-lateral flexion from the obliques.
• Resist the urge to lean away from the loaded side; maintain an upright posture throughout.
• Keep your shoulders level and square; avoid rotating your torso.
• Engage your core muscles actively; do not passively hold the weight.
• Start with shorter distances and gradually increase as your core strength improves.
• Perform equal distances or times on both sides to maintain balance and prevent imbalances.
• This is an effective exercise for building real-world core strength and spinal stability.