What's the point of Kettlebell Suitcase Marches?
Think about what happens when you carry something heavy- like a grocery bag- in one hand while you walk...
Specifically, what happens with your position in space, and what's happening with your grip.
You're immediately off balance. And whether you notice it or not, your center of gravity- your core- has to fire up to keep you from falling over.
And your grip? The tension you create carries up from your forearm to your bicep to your shoulder to your upper back muscles (see THIS post on muscle irradiation).
Carrying across a room- or marching in place- with weight on one side of your body is so much more than it appears, and one of the best functional exercises out there.
How to do this move:
Holding a KB in one hand and arm hanging, stand tall with shoulders back, down, and squared off. With core engaged, begin marching, using your abdominals to bring knees up close to 90 degrees. Maintain balance.
Slowing down your pace and bringing your knee up, using your...
The squat variation you should be doing.
Kettlebell single arm suitcase squats are one of the best squat variations out there.
Yup, I said it.
And here's why...
Any exercise where you have weight on one side of your body (as opposed to a double suitcase squat) and not the other creates instability.
And being unstable means your core needs to work that much harder to keep you from tipping over.
So core stability, balance work, grip strength!, and of course, lower body fire .
How to do it:
To get the most out of this move, keep your weight as balanced as you can between your two feet and keep your shoulders square (words can't express how difficult this can be!).
Keep your chest up, navel drawn to spine, and squeeze your glutes as you stand.
Enjoy!
Author
Gretchen
Coach
Growing up I was a half-hearted athlete who struggled with my relationship with both food and exercise. I smoked for over a decade and spent much of my youth either binging or not eating at all. But after breaking my leg in a car accident, months of physical rehab and years of psychological counseling lead me to a renewed appreciation for my health and my ability to just move-something I'll never take for granted again. I overcame a lot and have spent much of my life sharing what I've learned. I became a NASM personal trainer over 16 years ago. The type of clients I've trained and my own personal interests lead me to attain many other certifications. These include Sports Specific and Orthopedic exercise specializations, Pre and Post Natal exercise, MMA conditioning, and ACE Mind Body Specializations. I've taken 2 TRX qualifying courses in general and functional fitness. I am Kettlebell certified through both NETA and Kettlebell Kings, also completing an independent study facilitated by Steve Cotter, founder of the International Kettlebell and Fitness Federation. I am also a certified Animal Flow Instructor. In the fall of 2021, I became a Certified Intuitive Eating Facilitator, as IE was integral to my own ability to divest from diet culture. I think this was the missing piece to be able to put together a holistic, meaningful training program for all my clients.
