Exercise: Suitcase Walk (One-Armed Carry)

Objective:

• Improve Overall Strength (core, shoulders, upper back, arms, grip, and lower body)
• Improve Stability

Equipment:

• Kettle bell or dumbbell of a suitable weight.

Technique:

• Stand with your feet shoulder-width apart and engage your core.
• Pick up the weight in one hand.
• Pull your shoulder blades down and back as you step forward while keeping your core engaged.
• Walk, carrying the weight in one hand.Continue for a certain number of steps, time, or distance, then stop.
• Lower the weight back down to the ground.
• Pick the weight up on the other side and repeat.

Notes:

• Ensure an even number of steps on each side to maintain equal effort to the left and right of the body. The idea is to correct muscle imbalance.
• This can be a warm-up exercise to shooting practise. Increase the focus on stability by walking heel-to-toe.
• This is an alternative to the Farmer’s Walk, which utilises two weights.