What muscles does the Suitcase Hold work?

The Suitcase Hold mainly works the obliques and abs.

How many sets and reps of the Suitcase Hold?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Suitcase Hold?

Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.

Suitcase Hold

Hold a heavy dumbbell on one side and stand tall, resisting the lateral lean to challenge the obliques.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Obliques, Abs
Equipment: Dumbbell
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the obliques, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Suitcase Hold work?: The Suitcase Hold mainly works the obliques and abs.
What equipment do you need for the Suitcase Hold?: A dumbbell.
How many sets and reps of the Suitcase Hold?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Suitcase Hold?: Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.

Program it for your clients

Coaches add the Suitcase Hold to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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