Suitcase Carries with leg lift

Hi guys, Johnny and Valentina Here from Nottingham Physio and today we are going to take you through the side plank exercise
Read below for more information and specific coaching points from the video.
We hope you enjoy :)
-Make sure you have a light kettlebell
-Pick the kettlebell up and strangle the handle with a solid grip
-Bring the kettle bell above your head (If you have shoulder issues you can use a heavier kettlebell and grip it down by your side as a suitcase carry.)
-Extend through the elbow
-Lock in your scapula
-Put your other hand on your hip
-Slightly raise your leg
-Hold for 3 seconds
-Then switch legs
-Make sure you do not sway
-Repeat 4-6 times on each leg
-Maintain good stabilisation through the core
-Once 4-6 have been completed on each leg, then switch the weight to the other arm and repeat.
-When the weight is in one hand you get a lot more core activation
-The distal grip is going to create a proximal stabilisation in the scapula joint and it will also start bracing in the core from the moment you go from two points of contact to one point of contact
-Do not let your hip drop down
-This can be done daily
-To progress this exercise you can do it with movement, this is done by walking with the weight above your head. Or this can be done as single leg step-ups.
Thanks for watching guys, we hope you enjoyed watching.
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If you are experiencing any pain, a limitation in function or something that is affecting you quality of life do not hesitate to get in contact with us, we would be happy to help you on your journey.
Contact details:
Address- ROKO Health Club, 442, Wilford Lane, West Bridgford, Nottingham
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From the team at Nottingham Physio :)