Single-Arm Dumbbell March Exercise

The single-arm dumbbell march exaggerates the movement patterns of real-life scenarios, such as carrying a suitcase, bag, or grocery load, making it a practical addition to strength and conditioning programs. It gained prominence as part of the functional fitness movement in the late 20th century, which emphasized training for real-world activities and improving core stability. The suitcase march specifically targets anti-lateral flexion by challenging the core to stabilize the spine against the uneven load, while also strengthening the grip, shoulders, and obliques. It is one of the few exercises that strengthens the entire core.

Purpose: Strengthen the core and enhance stability throughout the body.

Target Areas: Core (obliques, transverse abdominis) and low back

Instructions:

1. Stand upright with your feet hip-width apart. Hold a dumbbell, kettlebell, or another weighted object in one hand at your side, with your palm facing in toward your body. Keep your shoulders level and your core engaged to resist tilting toward the weight.

2. Walk forward slowly and steadily with marching steps (knees coming high towards your belly button), keeping your torso upright and your shoulders square. 

3. Walk for a set distance (e.g., 20–30 steps) or time (e.g., 20–60 seconds).

4. Switch the weight to the opposite hand and repeat the same distance or duration.

   
   

Tips:

• Keep your core tight and avoid leaning or bending to one side.

• Hold the weight securely with a neutral wrist position to protect your grip and forearm.

• Move as slowly as possible, and keep your movements controlled.

Who Should Do Single-Arm Suitcase Marches?

The single-arm suitcase march is a functional exercise that strengthens the core, grip, shoulders, and stabilizing muscles while improving posture and balance. It is ideal for:

• Athletes & Strength Trainees: Enhances grip strength, core stability, and unilateral strength, which is beneficial for powerlifting, weightlifting, and sports performance.

• Individuals with Postural Imbalances: Helps correct asymmetries and strengthens the obliques, reducing the risk of injuries caused by muscular imbalances.

• People Looking to Improve Core Stability: Targets anti-lateral flexion, strengthening the core without traditional crunches or twisting motions.

• Beginners & Functional Fitness Enthusiasts: A simple yet effective exercise that mimics real-life activities, such as carrying groceries or luggage.

• Individuals Recovering from Lower Back Issues (With Caution): If recommended by a professional, suitcase carries can help build core strength to support the lower back.

Who Should Avoid or Modify Single-Arm Suitcase Marches?

While generally safe, some individuals should be cautious or avoid this exercise:

• People with Acute Lower Back Pain or Weak Core Stability: If the core is not strong enough, excessive leaning or compensation may put strain on the spine.

• Individuals with Grip or Wrist Injuries: Those with conditions like carpal tunnel, arthritis, or recent wrist/hand injuries may need to modify or use straps to reduce strain.

• Anyone with Shoulder Pain or Instability: Carrying a weight on one side may aggravate shoulder injuries, especially if there is impingement or weakness in stabilizing muscles.

• People Recovering from Hernia or Abdominal Surgery: The exercise places demand on the core, which may not be suitable for those healing from abdominal procedures or conditions.

• Those with Severe Balance Issues: If balance is a concern, starting with lighter weights or a bilateral carry (holding weights in both hands) may be a better option.

• If it Causes Pain: If in doubt, if it causes pain, don't do it.