This exercise involves lifting a kettlebell with one hand while keeping the other hand free and extended to the side, mimicking the action of carrying a suitcase. It primarily targets the muscles in the legs, back, and core.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the glutes, quads, hamstrings, and calves
- Improves overall balance and stability
- Increases cardiovascular endurance
- Targets the core muscles, including the abs and lower back
- Can be modified to challenge different fitness levels
- Can be done with minimal equipment and space
- Helps to improve posture and reduce the risk of injury
How to perform
- Stand with your feet shoulder-width apart and place a kettlebell on the ground next to one foot.
- With a straight back, hinge at the hips and bend down to grab the kettlebell with one hand.
- Engage your core and lift the kettlebell up to hip height, keeping your arm straight and your shoulder down.
- Lower the kettlebell back down to the ground, keeping your back straight and your core engaged.
- Repeat for the desired number of reps on one side before switching to the other side.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Primary
Forearms
Primary