Kettlebell Suitcase Hold

1. Select an appropriate weight kettlebell. It should be heavy enough to challenge you but not so heavy that you cannot maintain proper form.

2. Stand up straight with your feet shoulder-width apart.

3. Pick up the kettlebell with your right hand, keeping your arm straight at your side. Use a neutral grip, with your palm facing your body.

4. With your other hand, you may either let it hang by your side or place it on your hip or across your body.

5. Engage your core muscles and squeeze your glutes to ensure your body does not lean towards the weight. Your objective is to keep your torso completely upright and prevent it from tilting.

6. Hold the kettlebell at your side as if you were holding a suitcase. Ensure your shoulders are squared and you're not shrugging or rolling the holding shoulder to compensate for the weight.

7. Maintain this position, breathing steadily for a predetermined duration or as long as you can hold without compromising form.

8. Lower the kettlebell to the ground carefully after completing the hold.

9. Repeat the exercise holding the kettlebell with your left hand to ensure balanced strength development.

Safety Tips: - Keep your back flat and avoid any rounding or excessive arching throughout the hold. - Do not lock your knees; keep a slight bend in them. - Avoid rotating your body towards the kettlebell; keep your hips square. - Warm up properly before attempting heavy holds to prevent injury.

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