Dumbbell Suitcase Carry 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Suitcase Carry is a full-body exercise that primarily targets the forearms while also engaging multiple muscle groups. As you carry a dumbbell in one hand, your core, including the abs and obliques, works to stabilize your body, while the hamstrings, quads, shoulders, traps, and upper back assist in maintaining posture and balance. This exercise mimics the action of carrying a heavy suitcase, challenging grip strength and endurance, making it an effective movement for improving functional strength and overall stability. It requires only a dumbbell, making it easy to incorporate into various workout routines.
How to Perform
Pick up a dumbbell with one hand, ensuring your grip is neutral (thumbs facing forward, palms facing inward).
Stand tall with your posture aligned, keeping your shoulders engaged and back straight.
Hold the dumbbell by your side, letting it hang naturally without slouching.
Begin walking, maintaining your balance and control, and continue for a set distance or duration.
Tips
Before starting the lift, take a deep breath to engage your shoulders properly. This will help position your shoulders effectively, ensuring stability throughout the movement.
The weight will naturally cause your shoulders to drop slightly, so make sure they are positioned well before lifting the dumbbell.
If you are performing the exercise with one hand (unilateral carry), avoid leaning to one side. Keep your body upright and balanced during the movement.
Slightly raise your shoulder without going past a neutral position to counteract the downward pull of the weight.
Walk with a controlled, heel-to-toe motion to maintain stability and proper form.
Keep the weight stabilized and prevent any overextension or unnecessary strain.
Continue to breathe steadily throughout the exercise, ensuring that your breathing supports your posture rather than relying on it for spinal stabilization.
How Not to Perform
Avoid Slouching or Overarching Your Back: Keep your spine neutral and avoid rounding your shoulders or arching your back. This will prevent unnecessary strain on your lower back and help maintain proper posture throughout the movement.
Don’t Lean to One Side: If performing the unilateral carry, resist the urge to tilt or lean toward the side holding the dumbbell. This shifts the focus away from your forearms and core, potentially causing imbalances and strain.
Don’t Grip the Dumbbell Too Tightly: Over-gripping the dumbbell can lead to excessive tension in your forearms and wrists. Instead, maintain a firm but relaxed grip to avoid wasting energy and reduce unnecessary muscle fatigue.
Avoid Using Momentum: Don’t swing or jerk your body to move the dumbbell. Keep the movement controlled and deliberate to engage the targeted muscles effectively and prevent injury.
Don’t Hold Your Breath: Breathing properly is crucial for maintaining stability and preventing unnecessary tension. Don’t hold your breath, as it can cause a drop in stability and make it harder to keep your form.
Don’t Rush the Walk: Walk too quickly, and you risk losing balance and putting more strain on your body than necessary. Maintain a slow, controlled pace to focus on stability and ensure the muscles are working effectively.
Don’t Let the Dumbbell Pull You Into Overextension: Avoid allowing the weight to pull your shoulder or arm downward beyond a neutral position. This could cause shoulder strain and take the focus away from the forearms.
Avoid Shifting Your Hips or Torso: Keep your torso stable and resist any unnecessary twisting or swaying. This will ensure the movement remains effective and that the focus stays on the forearms and core.
Don’t Forget to Engage Your Core: Failing to tighten your core can lead to improper posture and unnecessary strain on other parts of your body. Keep your core activated to provide stability and prevent lower back injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
