How to Do Dumbbell Suitcase Crunch

Dumbbell Suitcase Crunch is a core exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Suitcase Crunch

  1. 01Start in a tucked position balancing on the tailbone, holding a dumbbell horizontally against the shins.
  2. 02Extend the legs forward and lean the torso back while simultaneously moving the dumbbell over the head.
  3. 03Exhale sharply and pull the knees back toward the chest while bringing the dumbbell back to the shins.
  4. 04Keep the shoulder blades and heels hovering two inches off the floor during the extension phase.
  5. 05Maintain a neutral neck position by looking at a fixed point on the ceiling.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Suitcase Crunch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the lower back pressed into the floor throughout the extension to ensure the rectus abdominis stays under constant tension.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Suitcase Crunch questions

What muscles does Dumbbell Suitcase Crunch work?

Dumbbell Suitcase Crunch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Dumbbell Suitcase Crunch correctly?

Start in a tucked position balancing on the tailbone, holding a dumbbell horizontally against the shins. Extend the legs forward and lean the torso back while simultaneously moving the dumbbell over the head. Exhale sharply and pull the knees back toward the chest while bringing the dumbbell back to the shins. Keep the shoulder blades and heels hovering two inches off the floor during the extension phase. Maintain a neutral neck position by looking at a fixed point on the ceiling.

What is the A90 coach tip for Dumbbell Suitcase Crunch?

Keep the lower back pressed into the floor throughout the extension to ensure the rectus abdominis stays under constant tension.

Is Dumbbell Suitcase Crunch suitable for beginners?

Dumbbell Suitcase Crunch is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Suitcase Crunch?

Dumbbell Suitcase Crunch uses dumbbell.

A90 Intelligence

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