FlexKettlebell Suitcase Carries
Muscles worked
- External Oblique
- Internal Oblique
- Quadratus Lumborum
- Transverse Abdominis
- Gluteus Medius
- Erector Spinae
- Trapezius Upper Fibers
- Flexor Digitorum Superficialis
- CategoryCore
- Default target3 sets × 40 seconds
- EquipmentKettlebell
- Movement patternCarry
- Training stylesStrength, Hybrid
- LevelBeginner-friendly
Technique
Setup
Deadlift a heavy kettlebell up beside you with one hand, your other arm free. Stand tall with your shoulders level and your core braced.
Movement
Walk with short, controlled steps for the set time, keeping your torso upright and the bell off your leg. Set it down with a hinge, switch hands, and repeat on the other side.
Form Tip
Don't lean away from the bell or let it pull your shoulder down; staying perfectly level is what makes the obliques on the opposite side work.
Increase Difficulty
Use a heavier bell or walk longer, or carry it in the rack position.
Decrease Difficulty
Use a lighter bell or shorten the walk, or carry two weights as a Farmer's Walk.