The dumbbell suitcase carry is similar to a dumbbell farmer’s carry, but only uses one dumbbell rather than two. This simple change provides a significant challenge to the abdominal muscles. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.
Strengthens and challenges the grip, core, traps, upper back, shoulders, and leg musculature together
Serious cardiovascular challenge and calorie-burning
Significant core and oblique challenges due to single-sided loading
Builds muscular coordination and mental toughness in addition to strength and muscle
Select a weight that is challenging to hold, beginning with the weight on the floor next to you. With your feet shoulder-width apart, descend into deadlift position by flexing the knees and hips. You should be looking at a point several feet in front of you to maintain a neutral cervical spine. Your chest should be up and your back arched, with a neutral grip on the dumbbell.
Inhale just before picking up the weight. Extend through the hips and knees to deadlift the weight, sticking your opposite hand out to the side to act as a counterweight. This will be your starting position.
To perform the exercise, simply walk forward holding the weight at your side. Heavier loads may require some amount of lean to remain upright. At all times maintain proper posture in the spine, keep your arms extended, and keep the shoulder in a neutral position.
Walk forward the given distance, executing a turn if needed. When the route is completed return the dumbbell to the ground with a controlled squat. Do not drop the weight.