Kettlebell Suitcase Hold

Muscles worked

Setup

1. Place a kettlebell on the floor next to your right foot.
2. Stand with feet hip-width apart and a tall, neutral posture.
3. Hinge at the hips and knees to grip the kettlebell handle firmly with one hand.
4. Deadlift the weight up to a standing position, holding it at your side like a suitcase.

How to do it

1. Stand perfectly upright, ensuring your shoulders and hips remain level and square to the front.
2. Engage your core and glutes intensely to prevent the weight from pulling your torso toward the weighted side.
3. Maintain a steady, diaphragmatic breathing pattern while holding the tension for the prescribed duration.
4. Carefully hinge at the hips to return the weight to the floor before switching to the left side.

Form checklist

• Keep shoulders level; do not let the weighted side sag.
• Ensure the kettlebell stays an inch away from your thigh to prevent resting.
• Maintain a neutral neck with your gaze fixed straight ahead.
• Avoid leaning away from the weight to compensate for the load.

Pro tips

• Crush the kettlebell handle with your grip to create irradiation, which increases full-body tension and stability.
• Imagine a string pulling the crown of your head toward the ceiling to maximize spinal decompression and core engagement.

Make it harder

• Transition into a Suitcase Carry by walking slowly in a straight line while maintaining perfect posture.
• Lift the foot on the opposite side of the weight slightly off the ground to create a single-leg balance challenge.

Frequently asked

What muscles does the kettlebell suitcase hold work?

The kettlebell suitcase hold primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the kettlebell suitcase hold?

The kettlebell suitcase hold uses kettlebell.

Is the kettlebell suitcase hold good for beginners?

Yes. The kettlebell suitcase hold is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals