Kettlebell Suitcase Row for Back Strength and Core Stability

Last Updated on 7 July 2025 by Greg Brookes

The kettlebell suitcase row is a unique pulling movement that targets your back while also demanding serious core stability.

It’s performed like a bent-over row, but with one kettlebell and without leaning on anything for support, making your body fight rotation every second.

In this article, I’ll break down the suitcase row, explain why it deserves a place in your routine, and teach you how to perform it with perfect form.

What Is the Kettlebell Suitcase Row?

The kettlebell suitcase row is a unilateral pulling exercise where you row a kettlebell from a dead hang to your waist while maintaining a strong, square torso.

You hinge at the hips, brace your core, and pull with one arm at a time, just like picking up a heavy suitcase.

Unlike machine or bench-supported rows, this movement challenges your posture, balance, and anti-rotational control.

Why It Matters

Most lifters overtrain their pushing muscles and neglect rows, especially unilateral ones.

The suitcase row fills this gap by:

Training each side of your back independently
Developing grip and forearm endurance
Strengthening your obliques and spinal stabilisers
Improving posture and rotational control

It’s not just a back exercise, it’s a full-body control challenge.

Muscles Worked

Latissimus dorsi
Rhomboids
Trapezius
Erector spinae
Obliques
Forearms
Rear deltoids

How to Do the Kettlebell Suitcase Row (Step-by-Step)

Stand with feet hip-width apart, kettlebell on the outside of one foot.
Hinge at the hips and reach down with one arm to grab the kettlebell.
Keep your shoulders level and spine neutral.
Row the kettlebell to your waist by pulling your elbow up and back.
Lower the kettlebell under control and repeat.
Complete all reps on one side before switching.

Tip: Don’t twist or shift your body. The magic is in resisting the rotation.

Watch the kettlebell suitcase row in action:

Common Mistakes to Avoid

Rounding the lower back
Letting the shoulder drop on the working side
Twisting the torso to complete the row
Pulling with momentum instead of muscle

Warm-Up Drills to Prep for the Movement

Bird Dog with Reach (8 per side)
Standing Band Rows (15 reps)
Hip Hinge Drill (10 reps)
Kettlebell Deadlift to Row (light load x 6 per side)

Programming Tips and Reps

8–12 reps per side
Perform 2–4 sets depending on goal
Ideal in full-body or posterior-chain focused workouts

Try pairing with:

Kettlebell Front Rack Carry for anti-rotation
Kettlebell Goblet Squat for posture and core

When to Use This Exercise

Mid-workout as a primary pulling exercise
At the end for grip and posture conditioning
In core stability circuits to train bracing under load

Coach’s Insight: Greg’s Take

This is one of my go-to kettlebell rows because it teaches discipline.

It’s not flashy, but it builds serious integrity through your back and core.

I especially like using it for clients with desk jobs or posture issues, it reconnects their lats to their hips and teaches them how to brace without a mirror or machine doing the work.

Use a moderate weight and stay strict. That’s where the benefit lies.