Core · Level 1
Suitcase march
Hold a weight in one hand and march in place without leaning.
- Suggested dose
- 2 × 30 s per side · 30s rest
- Equipment
- Kettlebell · or · Dumbbells
- Works
- Obliques, Forearms, Glutes
- Pattern
- Lateral core, Anti-rotation
How to do it
- Weight in one hand, arm straight at your side.
- March lifting your knees slowly.
- Keep your shoulders level. Switch hands.
Key points
- Grow tall toward the ceiling
- Firm grip
Common mistakes
- Leaning toward the weight
Why it helps your tennis
Lateral trunk stability and grip strength.
Related exercises
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Side plankResting on one forearm and the edge of the foot, body straight sideways.
- Dead bugOn your back, extend opposite arm and leg keeping your lower back on the floor.