Suitcase Lifts

Instructions

1. Stand tall with your feet about hip-width apart.

2. Hold a kettlebell in one hand by your side.

3. Begin side bending toward the kettlebell.

4. Keep the movement slow and controlled.

5. Let the kettlebell travel down along the side of your leg as your torso bends.

6. Pause briefly at the end of the side bend.

7. Use your trunk muscles to return to an upright standing position.

Common Compensations

• Do not shrug the shoulder holding the kettlebell.

• Do not twist your torso instead of side bending.

• Do not lean forward or backward as you move.

• Do not use momentum to swing the kettlebell.

• Do not bend the knees excessively to make the movement bigger.

• Do not rush the lowering or return.

Extra Info

• You should feel this mostly in the obliques and muscles along the sides of your trunk.

• You may also feel your grip and shoulder working to hold the kettlebell steady.

• The goal is controlled side bending, not dropping as far as possible.

• Start with a lighter kettlebell until you can keep the movement smooth and controlled.

• You should not feel sharp pain in your low back, shoulders, or neck.