How to Do
How to Do Barbell Suitcase Deadlift
The barbell suitcase deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the barbell suitcase deadlift.
Beginning
Beginning Suitcase Deadlift
1. Place a dumbbell on the floor next to you and stand beside it with the handle parallel to your feet. Standing with your feet roughly hip-width apart is a good place to start.
2. Squat down and take an overhand grip on the weight with your thumb pointing forward. Raise your arm straight.
Movement
Suitcase Deadlift Movement
1. Lower your hips, elevate your chest, and arch your lower back slightly. Brace your abs and look straight ahead.
2. Drive your feet into the floor and stand up without rounding your back or tilting to the side. Maintain a firm grip on your abs and work hard to keep your torso absolutely erect.
3. Push your hips back, bend your knees, and slowly lower the weight to the ground. Reset your core and do it again.
4. At the end of your set, take a breather and then switch sides. On each side, try to perform the same amount of reps.
Benefits
Suitcase Deadlift Benefits
Strengthening the lower body, particularly the hamstrings and glutes.
Strengthening the lats, traps, upper arms, and forearms in the upper body.
Increasing erector spinae, scapula stabilizers, and anterior core strength.
Muscle development, particularly in the hamstrings and glutes.
