Overhead Suitcase Walk

Description

Stand with your feet hip-width apart, holding a kettlebell or a weight overhead with your arm fully extended on one side only: your elbow is fully straight, your wrist in line with your forearm, and your shoulder engaged, with your hand directly above your shoulder. Engage your trunk and glutes to align your hand, shoulder, hip, and foot, then walk forward at a controlled pace. Resist the lateral leaning and rotation of your torso caused by the asymmetric load: your pelvis stays level, your ribs stay down, and your lower back does not arch. Keep your gaze straight ahead of you and regular breathing, then perform the same work on the other side. Perform the distance or duration indicated by your physical therapist, then set the load down with control.

Settings

Equipment

KettlebellWeight

Positions

Stand Up

Muscle groups

Shoulder abductorsShoulder flexorsLumbar lateral flexorsHip abductors

Difficulty

Difficult

Movement

TiltGrasping

Contraction mode

Isometric