Suitcase Hold

0.0s / 6.1s

Working now

Obliques (far side)
15%
Trans. Abdominis
15%
Quadratus Lumborum (≈ Erector Spinae)
12%
Grip (loaded arm)
10%
Gluteus Medius
10%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

3

Reps

3 holds each side

Hold

20 sec level

Rest

45 sec

▶ Guided session · 3 × 3 holds each side

The whole exercise is refusing a movement: the weight wants to bend you sideways and the far side of the waist says no. If nothing is working, the weight is too light.