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Strengthintermediate
Suitcase Squat
Holding dumbbells at your sides like suitcases loads the squat and the grip while keeping the weight off your spine — a very back-friendly way to squat heavy.
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How to dose it
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 6–7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbell
Set up
- 1Dumbbells held at the sides, feet shoulder-width.
Do this
- Sit down and back, chest up
- Let the weights travel straight down beside you
- Stand tall
Avoid this
- Rounding forward
- Knees caving
Safety
Side-loading avoids spinal compression — excellent for those wary of a barbell on the back.