3. Suitcase Carry
30 to 40 yards
Stand holding a 50-70 lbs. kettlebell by your side and your arm straight. Don't lean towards the weight, but instead, contract your abs to keep a straight posture. Walk forward for 30-40 yards, breathing deeply into your pelvis behind your contracted abs. Try to walk as normally as possible. If the weight is banging into your legs it means you need a lighter kettlebell. This move works your obliques and quadratus lumborum, a spinal stabilizer involved in rotational sports like golf.