Form Friday: The Suitcase Carry
Exercise: Suitcase Carry
Muscle Groups: Forearms, Obliques
Importance: While this exercise exudes simplicity, it targets muscles that often get overlooked. It is a great movement for grip strength and overall stability, functional strength, and is surprisingly challenging.
- Start with a heavy dumbbell on the floor next to you, feet shoulder width distance apart (the dumbbell should be heavy enough that it is a challenge to hold onto)
- Flex your knees and hips to descend to pick up the dumbbell. Maintain a neutral spine.
- Grab the dumbbell and re-extend your knees and hips to deadlift the weight up
- Holding the weight at your side, walk forward to a selected distance while maintaining an upright posture
- Once you have reached your desired distance, slowly lower the dumbbell to the floor in the same fashion that you picked it up (keep your core braced)
- Repeat on the opposite side
- Keep your core braced throughout the entire movement from picking the dumbbell up to setting it down
- Do not sacrifice your posture at all during the movement, remain upright!
- Make sure you keep your breathing steady, as it is easy to hold your breath when bracing
Sample Workout (5 rounds):
- Suitcase Carry (R)-Down and Back
- Suitcase Carry (L)- Down and Back
- 15 Squats
- 10 Burpees
- 5 Push-ups