Learn the Suitcase Deadlift
Table of Contents
What is a Suitcase Deadlift?
The suitcase deadlift is essentially a deadlift variation where you hold a weight, typically a dumbbell or barbell on one side of your body. Think of it like carrying a heavy suitcase. This unilateral loading challenges your core muscles, especially the obliques and quadratus lumborum, to keep your torso upright and stable.
How to Do a Suitcase Deadlift
Setup Properly: Stand next to your weight (dumbbell, kettlebell, or barbell). Feet should be hip-to-shoulder width apart, lined up evenly.
Grip & Position: Reach down and grab the center of your weight. If you're using a barbell, ensure your hand is directly in the middle to avoid tilting. Brace your core, imagine tightening your abdomen as if preparing for a gentle punch.
Lift the Weight: Take a deep breath, engage your core, and press through your feet. As you lift, push your hips forward and stand straight, ensuring your body remains symmetrical without leaning to either side.
Lower with Control: Slowly lower the weight back down to the ground, maintaining tightness and control throughout.
Muscles Worked During a Suitcase Deadlift
This exercise particularly targets:
Obliques: Helps stabilize the body against rotational forces.
Quadratus Lumborum: Supports spinal stability, preventing lateral flexion.
Glutes and Hamstrings: Engage actively in extending the hips.
Core Muscles: Strengthens overall abdominal stability, essential for activities like running and lifting.
Incorporating the suitcase deadlift into your workout will improve your overall functional strength, enhance your stability, and help prevent injuries from imbalances. Start with lighter weights to master your form, then gradually increase the load as you become more confident and stronger.
