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Kettlebell Suitcase Hold
A unilateral static hold with a kettlebell at your side that targets obliques and deep core muscles to build anti-lateral flexion strength and grip endurance for better stability and posture.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs, Lower Back
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Transverse Abdominis
Lower Back
8/10Erector Spinae
Forearms
7/10Flexors
Traps
6/10Upper Traps, Lower Traps
Shoulders
5/10Medial Delts
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a kettlebell on the floor next to one foot. Stand with feet hip-width apart, hinge to grip the handle with a neutral palm facing your body, then stand tall holding it at your side like a suitcase.
- Engage your core and glutes to lift the kettlebell off the floor.
- Keep chest up, shoulders back and level, head forward.
- Maintain upright posture with hips and shoulders square.
- Brace abs to resist leaning toward the loaded side.
- Hold position steadily for the set duration.
- Hinge at hips to lower kettlebell controlled to floor.
Coaching Tips
Form Cues
- Shoulders level
- Core braced tight
- Hips square
- No leaning
- Grip firm
- Posture tall
Breathing
Breathe normally and continuously while bracing your core throughout the hold.
Tempo
0-20-0
Range of Motion
Stand fully upright with spine neutral, kettlebell hanging straight down at side without touching leg, hold until form breaks.
Safety
Safety Notes
- Avoid if acute back pain or injury
- Start with light weight to master form
- Do not round or overarch spine
- Rest if grip fatigues and form fails
- Warm up core and grip first
- Consult pro for shoulder or back issues
Spotting
No spotting needed; perform solo with focus on form. Use lighter weight if stability is challenged.
Common Mistakes
- Leaning toward loaded side
- Dropping loaded shoulder
- Arching lower back
- Slouching forward
- Weak grip slipping
- Uneven hips
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Shoulder instability
- Grip limitations
Flexibility Needed
- Neutral spine mobility
- Shoulder depression control
Build Up First
- Core bracing proficiency
- Basic hip hinge
- Firm grip strength
Also known as
Suitcase Hold, Single Kettlebell Hold, Kettlebell Side Hold
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