Exercises / Back & spine
Kettlebell suitcase carry
- Strength
- Back & spine
- Kettlebell
Carry a bell at one side without leaning, then switch hands.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common carry dose: 10-20 m per hand, 2-3 walks.
Start: Walking with one load
Steps
- Stand tall holding a light bell in one hand.
- Walk a short clear path with level shoulders.
- Set the bell down with a hinge, then repeat in the other hand.
Cues
- Stay tall
- Keep steps even
Common mistakes
- Leaning away from the bell
- Shrugging
- Rushing
Used for
- Anti-lateral-flexion control
- Loaded walking
Take care (2)
- Start with a light load and a clear floor.
- Stop for sharp back pain, dizziness or loss of form.
Evidence (1)
- The kettlebell biomechanical study observed abdominal bracing during loaded carries, but did not isolate suitcase carries or patient outcomes.1
Easier
Harder
References (1)
- McGill SM, Marshall LW. J Strength Cond Res. 2012;26(1):16-27. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads